The Mediterranean Diet (Diet) reminds me of my mother’s cooking. She is of French descent and cooked meals with the same ingredients with what we now call the Mediterranean Diet. We had a healthy diet of vegetables, olive oil, plant salads, fish, poultry, and grains. The nutrients from the plant foods came from our garden, in fact all the neighbors had gardens, packed with vegetables and berries. People were happy, shared their bounty and got together to socialize. It was all face-to-face relationships and not the distant relationships via text messaging and emails we experience today. The Mediterranean neighborhood was brought to our neighborhood.
What is the Mediterranean Diet?
The Mediterranean Diet was first defined by Ancel Keys as being low in saturated fat and high in vegetable oils as found in Greece and Southern Italy during the 1960s. Since then the Keys’ definition has developed and evolved.
The Mediterranean Diet has common food types and healthful habits from the tradition of several different regions, including Greece, Spain, southern France, Portugal, and Italy.
Studies have found that those who live in the Mediterranean area or follow this type of diet have a lower risk of obesity, diabetes, cancer, and cardiovascular disease.
The Diet is associated with positive health outcomes and longevity. It includes fresh fish and vegetables, unsaturated fats, oily fish, a moderate intake of dairy, and a low consumption of meat and added sugar.
I have be unable to find a single definition of the Mediterranean Diet, but one study that reviewed an extensive amount of literature found that it can be described in four ways: 1) a general descriptive definitions, and 2) diet pyramids/numbers of servings of key foods; 3) grams of key foods/food groups; and 4) nutrient and flavonoid content.
This study found that the Mediterranean Diet consists of high quantities of:
The Diet does not include strong liquor, carbonated and sweetened drinks, but red wine in moderation is o.k. and red meat is acceptable in limited portions.
The baseline diet provides about 2,200 calories a day. This suggests that people should get, on average, the right number of calories per day. An average women needs about 2000 calories per day to keep their weight even, and men need about 2500 calories to maintain their wait.
Want your own Mediterranean Diet. Go here. (affiliate)
The Mediterranean Diet contains many essential nutrients and food groups with a high focus on plant foods and fresh produce (right out of the garden). Consider for example:
Reduced saturated fat groups. The Diet is high on monounsaturated fat and low on saturated fat. The impact of this is directly related to a reduction in cholesterol, obesity and cardiovascular disease.
High Fiber Content. A diet that is chuck full of fresh fruits and vegetables, along with whole grains and legumes is high in fiber. Health experts suggest that a high fiber diet promotes healthy digestion and may reduce the risk of bowel cancer, cardiovascular disease, and type 2 diabetes.
Promotes Vitamins and Minerals. Vitamins and minerals are found in fresh fruits and vegetables which the body needs for healthy functioning. A nice balance to an entirely plant-based diet is the addition of vitamin B-12 found in lean meats.
Antioxidant Cleansing. We now know that antioxidants which include vitamins, minerals and other molecules help remove free radicals from the body. Free radicals, sometimes known as radicals are organic molecules responsible for aging, tissue damage and possibly some diseases. The molecules are very unstable, bond with other molecules, thereby destroying their health and further continuing the damaging process. Antioxidants gleaned from plant foods help protect the body by removing free radicals.
Reduced Sugar. The Diet is low in added sugar and relies on the natural sugar from fresh fruits. Added sugar contributes of calory intake and increases the risk of obesity and its subsequent complications. The American Heart Association suggests an added-sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for most women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men. There’s no nutritional need or benefit that comes from eating added sugar. (See also T.H. Chan article from the Harvard Scholl of Public Health).
Sugar from fruits, eaten in moderation provides the body with healthy doses of sugar. Ten good fruits to add to a diet include: strawberries, oranges, limes, blackberries, blueberries, pomegranate, bananas, avocado, lemons and pineapple.
Go here to create your own Mediterranean Diet (Affiliate)
The Benefits of Mediterranean Diet.
Weight Loss: The Diet is not promoted as a weight loss diet but the overall diet may lead to weight loss as a result of increase in fiber intake and reduced intake of red meats, animal fats and process foods.
A Healthy Heart. The jury is still out as to whether the Mediterranean Diet directly correlates to a reduction in heart disease, but the food groupings identified in the diet reflect those promoted by the American Heart Association. The cautionary note that AHA has about the Mediterranean Diet is whether the benefits come from the food itself or other factors found in the Mediterranean lifestyle.
Be that as it may, several studies do show that the food groupings found in a Mediterranean Diet leads to healthy cholesterol levels, reduced high blood pressure and improved cardiovascular disease.
Strengthens Brain Power. Foods filled with antioxidants, like nuts and olive oil, may help delay mental decline, dementia and overall boosting brain power.
Longevity. The antioxidant and anti-inflammatory effects of fruits, vegetables and legumes may help combat oxidative damage linked to aging.
Skin Health. Omega-3 fatty acids found in fish like salmon, mackerel and sardines, keep skin cells strong and elastic.
Bone Health. Since olive oil plays a strong role in the Diet it may preserve bone density due to the compounds found in olive oil. One study found that the overall patterns found in the Mediterranean Diet have shown to benefit bone health.
Manage diabetes and control blood sugar. The foods found in the Diet have proven to benefit those for suffer from diabetes. It might also be able to prevent type 2 diabetes and can help to control the levels of blood sugar in those who already have it.
Cancer Protection. A recent review and meta-analysis (2017) concluded that the Diet may offer protection from certain types of cancers, especially colorectal cancer. The authors suggest that the preventative measures arising from the food variety found within it may have contributed to this result.
Diabetes. The American Diabetes Associates points out that people respond differently to different types of foods and diets, so the there isn’t a magical diet for diabetes. However the nutrition and food groupings found in the Mediterranean diet may help to reduce type 2 diabetes and improve markers of diabetes in people who already have the condition.
The Vegetarian and the Mediterranean Diet
Vegetarians are those whose diet consists mainly of vegetables and fruit. Studies have shown that those who adhere to a vegetarian diet have a lower prevalence of overweight and obesity and a lower risk of IHD compared with non-vegetarians from a similar background, whereas the data are equivocal for stroke. For cancer, there is some evidence that the risk for all cancer sites combined is slightly lower in vegetarians than in non-vegetarians, but findings for individual cancer sites are inconclusive. Vegetarians have also been found to have lower risks for diabetes, diverticulitis disease and eye cataract. Because the Diet is heavily weighted with vegetables and fruits it could be a choice for vegetarians.
So what is my bottom line about the Mediterranean Diet? My mother was right! “Eat at your vegies, fruit, nuts and legumes,” she said, “and go easy on the red meat and enjoy your chicken and fish.”. Try the Mediterranean Diet it just may be the right diet for you.
Want to create your own Mediterranean Diet: Go Here.
Note: This is a review page and I am an affiliate of the “The Mediterranean Diet Plan”
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Most people who try to make money online have heard of ClickBank. Indeed, the seasoned money makers see it as a goldmine. However, most beginners and often intermediate marketers have difficulty cracking the ‘ClickBank’ code, that is until CB University came on the scene.
CB University courses is one of the best online courses out there, and thousands of customers are reaping the benefits. Fortunately, the latest version, 2.0, is much improved version than the first release.
Several CB University members have written glowing testimonials about the training and how it bridges the knowledge gap that has always eluded beginners from succeeding with ClickBank.
Here are some of the pros and cons of CB University 2.0.
The Good Points:
1) One of the most improved additions to CB University is that it now covers both affiliate marketing and product creation. The previous version only covered product creation, and that left the affiliate group to sort out the learning for themselves.
Version 2.0 has greater flexibility than the first-generation version. Generally, this gives affiliate beginners an easier way to start off as an affiliate… and as their knowledge and experience grows, they’ll be able to take on the more daunting challenge of becoming a product vendor.
2) The training itself is detailed with notes, videos and over-the-shoulder instructions. The methods are clearly explained in a step-by-step manner and even the greenest beginner will be able to follow along without difficulty.
3) The people behind CB University 2.0 (Matt Hulett, Adam Horwitz, Justin Atlan) are all accomplished marketers in their own right. They are NOT hustlers and scammers who will take your money and run. This is crucial when choosing to spend money on any online course.
4) The training is broad in scope, easy to follow, and spread over 12 weeks. So be prepared to be busy for a while. And, although it comes in two packages it will do you in good stead to stick with one package before moving on to the next one.
It would be wise for beginners to start off with the affiliate training and become thoroughly familiar with it before moving on to the product package.
The Product Training
* Week 1 – How It Works
* Week 2 – Finding Your Perfect Product
* Week 3 – Creating Your Avatar
* Week 4 – Creating Your Product
* Week 5 – Creating your Perfect Upsell
* Week 6 – Sales Copy & Conversion Maximizing
* Week 7 – The Easy Video Sales Letter
* Week 8 – Finalizing your Product
* Week 9 – Getting onto ClickBank
* Week 10 – Attracting & Managing JV Relationships
* Week 11 – Split Testing
* Week 12 – Scaling your Success
* Bonus: Selling High Ticket Products on Webinars
The Affiliate Training
* Week 1 - Affiliate Marketing on ClickBank
* Week 2 - Understanding Affiliate Marketing
* Week 3 - Finding Your Passion
* Week 4 - The Ultimate Affiliate Funnel
* Week 5 - Free, Free, Free: Always Over Deliver
* Week 6 - Writing the Perfect Swipe
* Week 7 - The Email Blueprint
* Week 8 - Scaling and Expanding
* Bonus: Running Affiliate Promotions
5) The product comes with a 60-day money back guarantee. So, you have 2 months to give CB University 2.0 a test run. We’re guessing that once you join, you’ll probably stick around for a long time because it has that much value.
6) Like many top-notch training programs, CB University has an active forum allowing you to associate with your peers, ask questions as well as interact with and learn from other fellow marketers.
7) The program is also equipped with a very practical toolkit that you’ll continually refer to as you get your business off the ground. The toolkit comes with online video training that covers some of the tech stuff that most beginners have difficulty with.
Here’s a list of some of the ‘tools’ inside:
* Camtasia Alternative: APowersoft for Screen Recording
* Creating a Sales Presentation with PowerPoint
* Demographic Research with Google & Twitter
* Design Banners, Posts, & Giveaways with Canva
* Enhance Your Social Media Activity with Hootsuite
* Increasing Conversions with Optimonk
* Introduction to Tools
* Outsourcing with UpWork
* Recording Your Sales Video with Camtasia
* Sending Broadcasts and Automating with AWeber
* Setting Up Your Funnel with CB Builder
* Setting Up a Custom Domain with GoDaddy
* Split Testing with Visual Website Optimizer
* Video Editing with Camtasia
8) There are also live Q & A sessions for members where more training is provided. For those who are unable to attend, you can always catch up on these sessions which are recorded and uploaded in the members area. The value in these sessions more than make up for the monthly fee.
The Not So Good Points
1) You can’t just take the course without taking action. The two go hand in hand. Like all course application is key to your success. This is not necessarily a bad point, but don’t expect magic. You need to work at the learning to realize your results.
2) The amount of information in CB University can be overwhelming and may make beginners feel the process is too difficult and so drop out. Again, the best way to overcome this problem is to take your time and focus on being an affiliate before moving to becoming a vendor. Your confidence will grow once you start making commissions and then you can try your hand at becoming a product vendor.
3) The membership is a recurring fee. A beginner who is strapped for cash may find that the monthly fee is a burden. The fee gets much higher if you choose the upgrade (Builder 2.0).
4) The training doesn’t provide options for lower cost web page builders and an alternative to Aweber, such as Get Response.
From my review of CB I suggest this is one of the best online marketing courses available and is the benchmark when it comes to ClickBank training.
The fact that it covers both affiliate marketing and how to be a vendor in the ClickBank marketplace makes this a truly well-rounded training program.
With thousands of students and many success stories, the product delivers. If you wish to make a decent side income, and you can afford it, then this course may be just what you are looking for to succeed, both as a product vendor and an affiliate.
CB university will help you make the income you need so that you can quit your day job and have the freedom and independence as an internet marketer. Our proviso is that if you do the work and closely follow the training, you will become a successful entrepreneur.
>>>Go here for Clickbank University 2.0
Note: “ClickBank University does not own or operate this website and is not responsible for its contents. It is owned by Fontanie Associates Consulting Services Inc, an independent marketing affiliate.”