Those of you who read this blog on a regular basis know that I’m always trying to encourage you to eat like a Mediterranean. I call it American Mediterranean to remind us that I don’t refer to any one specific country around the Mediterranean.  What I mean by “American Mediterranean” is to eat fish, not very much meat; eat vegetables, fruits, whole grains, nuts and beans and monounsaturated fats – fats found in olive oil. I didn’t just make this up by myself; this is based upon many very large well-done studies. Some of these have been discussed in previous blogs and the newsletter.

A four-year Italian study done by the University of Naples was published in the Annals of Internal Medicine, on September 1, 2009.  The interesting twist of this study is that newly diagnosed type-2 diabetics were put on two different diets.  After four years, only 44 percent of those who were put on a Mediterranean diet required medication to lower blood sugar, compared with 70 percent of those that were put on the low fat diet. Out of every 100 newly diagnosed diabetics 26 more people were able to manage their blood sugar without medication, just by changing the type of foods they ate. If I could be granted a wish for my newly diagnosed loved ones and friends – and for yours too – I wish that they will each become one of the 26 per hundred.

The other interesting fact is that the Mediterranean group did better in losing weight, improving blood glucose levels, and lowering cholesterol and triglycerides. Since those with diabetes have a greater risk of cardiovascular disease, this is a wonderful outcome.

That’s what Dr. Grandpa did 5 years ago; went on a Mediterranean diet, that is, and became “one of the 26”.  It’s sure worked for him; with this diet and exercise, he still doesn’t take any blood sugar lowering drugs and keeps his blood sugar in the normal range.  According to him, it’s not a sacrifice, but a pleasure to eat the flavorful foods of the Mediterranean or American-Mediterranean style diet. He explains it in his own words in an article that he wrote that is posted on Dr. Grandpa’s Blog called Life Style Changes Lick Diabetes.

Remember, Good Health Can Be Yummy!

Vegetables and White Bean Soup – A Mediterranean Pot
This hearty vegetable bean soup is good with or without the meat.
Ingredients:
2 tablespoons olive oil
1 cup diced onion
2 cups chopped portabella mushrooms
1 cup diced red bell pepper
2 cups diced bell pepper
1 cup diced celery
1 cup sliced carrot
Optional: 6 oz. chopped ham or 6 oz. cooked chicken cubes
1/2 teaspoon Old Hickory Smoked Salt
2 cloves garlic, minced
2 cups chopped spinach
6 cups chicken broth
1 can (14.5 ounces) diced tomatoes, un-drained
2 cans (15 ounces) Great Northern white beans
1 teaspoon Tabasco sauce
Directions:
In a large soup pot heat olive oil over medium heat. Add onions, mushrooms, bell peppers, celery, and carrots. Sauté, stirring, until onion is just tender. Reduce heat to medium. Add broth, spinach, optional meat and garlic; cook for a couple minutes. Add remaining ingredients; cook for 5 - 10 minutes, until vegetables are tender.

Good Morning! You're in the Mountain West.

A Mediterranean Pot - Vegetables and White Bean Soup

Hot soup to warm your tummy and nourish your body and spirit.