EUROPEAN, MEDITERRANEAN DIETS AND THE FRENCH PARADOX: ARE THEY HEALTHIER?
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Mused after returning from a cruise to the Mediterranean. I thought it would be an opportunity to discuss the diet, lifestyle, and health of these European countries, and travel itself. The next two emails will examine this.
EUROPEAN, MEDITERRANEAN DIETS AND THE FRENCH PARADOX: ARE THEY HEALTHIER?
Many believe that Europeans are slimmer and healthier because of their diet. In 1991, Morley Safer did a segment on 60 Minutes that claimed that because the French drank red wine, they were healthier even though they ate more butter, cheese, and other foods considered less healthy. Red wine sales increased 33-40% the next year. What is it about their diet, or are there other factors that lead some to believe in following a “Mediterranean Diet”?
One factor that stands out is that the European Union and the U.S. regulate food differently. The EU takes extra precautions, particularly with pesticides that may increase either the risk of cancer or persistent pollution. The U.S. allows certain chemicals as long as the concentrations used are at levels that won’t cause harm. But different countries in the EU grow and process food differently, and in general, there is no evidence the food in Europe is healthier than in the U.S.
What about the way and what type of food is eaten? Meals themselves take on a different role, oftentimes in Europe than in the U.S. In Europe, meals are a way of socializing, whether with the core family or others. It’s not frequently to feed hunger or to do so quickly. This leads to a reduction in processed foods that have become routine in the U.S. Smaller portions, less snacking, and fresh ingredients do improve their diets in Europe.
(Did You Know? The Mediterranean diet is a heart-healthy eating pattern modeled after the traditional dietary habits of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. Rather than relying on strict calorie counting or restrictive food elimination, it emphasizes a high intake of plant-based foods, healthy unsaturated fats, and whole, minimally processed ingredients.)
The Mediterranean diet consists of:
Eat Daily: Abundant vegetables, fresh fruits, whole grains (barley, quinoa, oats), beans, lentils, nuts, seeds, and extra virgin olive oil.
Eat Weekly: Moderate portions of fish (especially omega-3-rich seafood like salmon, mackerel, and sardines), poultry, eggs, and fermented dairy like Greek yogurt.
Limit Strictly: Red meat, sweets, added sugars, highly processed foods, and refined carbohydrates.
Primary Fat: Extra virgin olive oil replaces saturated fats like butter and lard.
Flavorings: Fragrant herbs and spices are used generously to reduce the need for added salt.
Others claim that it’s not just the food or way it is eaten, but the lifestyle and regular exercise Europeans get. By exercise, I mean not just walking and biking, but everyday activities done that we hire others to do. From sweeping in front of their stores each morning to daily garden weeding, their more “simple life” requires more activity and calorie burning than using a car and going to a drive-through.
Hummus, Greek salads, and seafood are all a part of my diet. High-protein, high-fiber.
-Gemini, Caitlin Carlson, WSJ, 60 Minutes
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LA DOLCE VITA, JOIE DE VIVRE:
Paella
Paella is the name of the pan used for this dish. We took a paella-making class in Barcelona, and the chef made it look easy. I’ve made it before for friends, and it’s easier than it looks if you just follow the steps.
Ingredients:
4 boneless, skinless chicken thighs (about 1 pound), diced.
2 teaspoons smoked paprika
Kosher salt and freshly ground black pepper
12 mussels (about 1 pound), cleaned and debearded
12 medium shrimp (22/30 count; about 8 ounces), peeled and deveined, tails on
3 tablespoons olive oil
2 links dry-cured chorizo (about 8 ounces), sliced into 1/4-inch-thick
dice 1 clove of garlic
minced 1 onion, finely diced
1 red bell pepper, seeded and diced
1/4 cup dry white wine
1/4 teaspoon saffron threads
3 tablespoons tomato paste
One 8-ounce jar of clam juice
2 cups short-grain rice, such as bomba or arborio
1/2 cup frozen green peas
Fresh parsley to garnish
Directions:
Use a 12-inch cast-iron skillet on a gas grill or stovetop on medium-high heat. Fill a medium saucepan with 6 to 8 cups of water, vegetable, seafood, or chicken stock and bring to a simmer. Place a 12-inch cast-iron skillet on the grill or stove to preheat. Sprinkle the chicken with 1 teaspoon of the paprika, 1 teaspoon salt, and 1 teaspoon pepper. Toss the mussels and shrimp in a large bowl with 2 tablespoons of the oil, 1 teaspoon salt, 1/2 teaspoon pepper, and the remaining 1 teaspoon paprika. Set aside. Once the grill and the skillet are very hot, after about 10 minutes, add the remaining 1 tablespoon of oil to the skillet. Add the chorizo and chicken and cook, stirring occasionally, until both are lightly browned and the oil is red from the fat, 5 to 7 minutes. Remove with a slotted spoon to a plate and reserve. Add the garlic, onion, and bell pepper to the skillet and stir in 1 teaspoon salt. Reduce the heat under the skillet to low. Cover the skillet and cook, uncovering and stirring occasionally, until the vegetables are softened and translucent, about 20 minutes. Meanwhile, add the wine and saffron to a small bowl. Let sit for at least 5 minutes and up to 20 minutes. Return the heat under the skillet to medium-high, stir in the tomato paste and cook, stirring, until the paste starts to darken, about 2 minutes. Add the saffron mixture to the skillet, scraping up any browned bits from the bottom, then add the clam juice and reserved chicken and chorizo. Bring to a simmer. Stir in the rice, making sure each grain is coated in the oil from the skillet. Ladle about 3 cups of the simmering water or stock into the skillet, adding a little more if the rice is not completely covered. (Use the slotted spoon to make sure all of the rice is underwater.) DO NOT STIR THE RICE! Lower the heat under the skillet to medium, cover, and cook, rotating the skillet occasionally, until the liquid is almost absorbed, about 15 minutes. Add the peas and reserved shrimp and mussels to the top of the rice, pressing them all down into the rice with the spoon. Reduce the heat to low and cook, covered, until the shrimp are pink and the mussels are opened, about another 10 minutes. Sprinkle with parsley and serve immediately with the lemon wedges.
-Food Network
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Healthy Living,
Peter McKenna, M.D.
513.793.5772
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McKenna Cosmetic Surgery Center | 513.793.5772 |10577 Montgomery Road | Cincinnati, OH 45242
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(I do write all the emails and have done so since 2007. -PJM)
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