Michael Orzner, M.D., a South Florida cardiologist, began developing a preventive diet for his patients in the 1980s. He based it on research showing that the diets of countries bordering the Mediterranean Sea promote heart health and longevity. Although he titled his dietary handout "Cardiovascular Disease Prevention Diet and Lifestyle," people across the country began calling his office asking for a copy of "the Miami Mediterranean Diet." Today, Orzner's diet is a best-selling book.
Basics of the Mediterranean Diet
The Mediterranean diet on which Orzner based his plan is not one diet at all, but a pattern of eating common to countries such as southern Italy, Greece, southern France, Spain and parts of the Middle East. In the 1950s, researcher Ancel Keys, Ph.D., first observed that residents of these countries had better cardiovascular health than those in North America and northern Europe. The basics of the Mediterranean diet include eating fruits, vegetables, healthy oils, nuts, beans, legumes and whole grains daily; consuming fish and seafood a few times week; having poultry and dairy less often; and eating red meat and sweets sparingly, only a few times a month. This diet emphasizes the use of spices and herbs instead of salt, and drinking red wine in moderation -- a glass or two a day. It also incorporates regular exercise for healthy living.
Health Benefits of the Diet
Although Keys observed lower rates of cardiovascular disease among people in Mediterranean countries, this diet in fact promotes overall health and weight control. Studies now suggest that the Mediterranean diet can significantly reduce your risk of cancer, type 2 diabetes, high blood pressure, Parkinson's disease and Alzheimer's disease. A 7-year study published in the "British Medical Journal" in 2006 followed 74,000 healthy men and women over the age of 60 and found greater longevity among those who followed a typical Mediterranean-style diet. In addition, people in Mediterranean countries tend to eat more slowly and to make dining a social experience, factors that promote good digestion.
The Miami Mediterranean Diet
Orzner mixed and combined elements of the cuisines of the Mediterranean countries to arrive at his "Miami Mediterranean Diet," including recipes such as paella from Spain and pasta and soups from Italy. He stresses portion control, and warns against processed foods, which are loaded with saturated and trans fats, sodium and sugar. Orzner also recommends lifestyle changes, such as eating more slowly and mindfully, having dinner earlier in the evening to promote good digestion and using pungent herbs and flavors to enhance the taste of foods. His "Baked Stuffed Trout," for example, uses four cloves of garlic, onion, lemon, pine nuts, parsley, dill and olive oil. The emphasis is on dishes prepared with fresh, nutritious ingredients that do not taste bland, as many traditional "diet" foods do.
Considerations
You don't need Orzner's book to follow a Mediterranean diet. The basics of the diet are available in many print and online publications, and you could put together a plan of your own with just a little effort. However, a good reason to purchase Orzner's book is that he adapts this ancient diet to modern American kitchens and supermarkets, and incorporates a variety of cultures into his plan. He also includes the latest nutritional research on the diet's health benefits and offers a 14-day eating plan complete with 300 fairly simple recipes, such as basil pesto, Mediterranean chickpea soup and spicy shrimp with angel hair pasta.
References
- "Life Extension"; Enhancing Longevity Through the Miami Mediterranean Diet; Michael Orzner, MD; May 2008
- MayoClinic.com: Mediterranean diet: Choose this heart-healthy diet option
- "Dr. Andrew Weil's Guide to Heart Health"; Andrew Weil, MD; 2009
- "The Miami Mediterranean Diet: Lose Weight and Lower Your Risk of Heart Disease with 300 Delicious Recipes"; Michael Orzner. MD; 2008
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