1. Achieve and maintain a healthy body weight.
Excess weight is linked to the development of such chronic diseases as heart, cancer, and diabetes. Beyond a cosmetic issue, extra weight decreases longevity and quality of life and increases inflammation in the body.

2. Increase exercise and daily activity.
The USDA recommends thirty minutes daily of physical activity to protect against chronic diseases like diabetes, heart disease, and cancer. Sixty minutes of moderate activity on most days are suggested to ward off weight gains. Even more activity (sixty to ninety minutes) is recommended for people who need to lose weight.

3. Practice portion control.
American portions have magnified and have increased the intake of saturated fat, sugars, calories and sodium. In fact, the American Heart Association recommends limiting daily animal protein consumption to a maximum total of only six ounces (the equivalent of two decks of cards) for the day.

4. Dine at a more leisurely pace.
Slow down and take time to savor the taste, quality, and pleasure of meals. In the Mediterranean, meals often last more than one hour.

5. Eat more fruits, vegetables, and whole grains.
These foods provide numerous vitamins, minerals, antioxidants, and much fiber. Whole grains appear to assist with weight control, satisfy hunger longer, plus add fiber and other healthful compounds.

6. Eat more fresh, unprocessed foods.
Select foods that are as close as possible to their natural state. For example, eat a fresh apple, rather than drink its juice or eat apple pie. Skip the prepared foods section; when rushed for time, combine pre-washed greens with pre-chopped vegetables, drizzle with Pompeian Olive Oil and Vinegar, and enjoy.

7. Eat less sodium.
It is estimated that 400 Americans die each day from heart attacks, strokes, and other problems caused by salt's impact on their blood pressure. Most Americans consume 2-3 times the sodium (salt) that is recommended. The key is to avoid the salt shaker and many processed foods, which are heavily salted.

8. Change the "center of the plate.
In America, there is a tendency to focus on animal foods (meat, fish, and poultry); in other countries, these foods are the garnish. The best prescription is to fill 2/3 of the plate with fruits, vegetables, and whole grains plus legumes (dried beans and peas) and the remaining 1/3 with fish, poultry or lean meat.

9. Find a rainbow of colors.
When selecting fruits and vegetables, look for a variety of colors to maximize the nutritional impact. The pigments found in plants play important roles and provide visual clues about their antioxidants. Antioxidants are necessary to scavenge damaging substances caused by oxidation. Therefore, it is important to select vividly colored orange, yellow, red, purple and green produce.

10. Eat a variety of foods.
Variety is the spice of life and is necessary when selecting foods for one's diet. No single food has the ability to supply all the necessary nutrients. Try to balance higher fat and calorie choices with lower calorie foods, which are high in vitamins, minerals, antioxidants, and fiber.

Healthy Benefits of Olive Oil.

. A major component of the Mediterranean diet, which protects the heart, may lower inflammation and coagulation, and may reduce mortality in the elderly.

. Helps to lower the LDL (bad) cholesterol and to protect or raise the HDL (good) cholesterol - especially when substituted for saturated fat. Olive oil is the richest source of beneficial monounsaturated fat and is low in harmful saturated fat. The Food and Drug Administration allows olive oil to make a "qualified health claim" about its ability to decrease the risk of coronary heart disease.

. Protects against a variety of cancers, especially when consumed as extra virgin olive oil. Olive oil is rich in antioxidants, which have cancer fighting properties. Among fats, olive oil contains the largest amount of squalene, which facilitates metabolism and works as an antioxidant.

. May increase insulin sensitivity in people prone to diabetes as compared to saturated fat, which increases insulin resistance.

. Sodium free. Olive oil adds flavor to food with out sodium, which is believed to be a major contributor to high blood pressure and strokes.

. Rich in vitamin E, a powerful antioxidant, which protects the cell membranes and has a central role in maintaining neurological structure and function.

. May have pain-relieving properties as suggested by one study showing that extra virgin olive oil acts like a natural anti-inflammatory agent (similar to drugs like aspirin and ibuprofen).

. Decreases the susceptibility of LDL to oxidation due to its high content of monounsaturated fats and its good amount of vitamin E and flavonoids.

. Protects against thrombogenesis (blood clots) through the reduction of several plasma clotting factor levels.

. Trans fat free. Trans fats are solid fats which are created when hydrogen is added to liquid unsaturated fats; this process is called hydrogenation. Food processors use hydrogenated oils (trans fats) because they extend the shelf life of food products. Trans fats have negative health implications, which include increasing LDL cholesterol and triglycerides and decreasing insulin sensitivity. They are believed to contribute to the promotion of heart disease and cancer.

Mediterranean Diet and Reduced Risk of Alzheimer's Disease

Numerous studies suggest an association between the Mediterranean diet and lower risk of heart disease, certain cancers, hypertension, obesity, diabetes, and overall mortality. Research on the benefits of the Mediterranean diet is now extending into other conditions including cognitive decline as it relates to the development of Alzheimer's disease and dementia.

Two recent studies by researchers at Columbia University in New York suggest a protective effect of a Mediterranean-style diet on Alzheimer's disease.

The first study (Annals of Neurology, June, 2006) evaluated the health and diets of over 2200 elderly New Yorkers. During a four-year span, over 260 participants developed Alzheimer's disease, while adherence to a Mediterranean-style diet was associated with an approximately 40% lower risk of developing Alzheimer's disease.

The second study (Archives of Neurology, October, 2006), by the same scientists, confirmed previous research of a Mediterranean-style diet's protective effect on Alzheimer's disease. This eight-year study compared almost 1800 individuals without dementia with almost 200 patients with known Alzheimer's disease. The highest adherence to a Mediterranean-style diet was associated with the lowest risk for Alzheimer's disease.

While researchers in these two studies were uncertain of the exact mechanisms for the protective effects of a Mediterranean diet on Alzheimer's disease, they speculated that contributors to cognitive decline could come from inflammation, oxidation, or blockages in the arteries. Several foods consumed in the Mediterranean - including olive oil - may protect against oxidative stress, inflammation and damage to blood vessels.

News on Trans Fatty Acids

The Food and Drug Administration (FDA) set January 1, 2006, as the deadline for requiring trans fatty acids (TFAs) to be identified on food labels. This mandate was the consequence of numerous clinical and epidemiological studies, which associated TFA intake with heart disease (and possibly insulin resistance).

According to food consumption surveys in America , the major sources of TFAs are food products containing partially hydrogenated oils. Examples of such foods are commercial baked goods, crackers, fried potatoes and chips, margarine and shortening. While TFAs are a natural, but low-level, component in meat and dairy products, these foods are not a significant dietary contributor.

Olive oil does NOT contain TFAs. Some other edible oils, which are highly refined, may contribute small amounts of TFAs. Also, it is important to recognize that olive oil cannot become hydrogenated during cooking.

Hydrogenated oils are used in processed foods and in fast-food frying because they are less prone to oxidation. Hydrogenation turns liquid oils into fats, which are solid at room temperatures. This process increases the shelf life of foods, which contain fat.

The FDA requires a declaration of TFAs in a food product containing equal to or greater than 0.5 grams per serving. If the TFA content is less than 0.5 grams, it is stated as 0 grams.

Food manufacturers are phasing out highly hydrogenated oils and are searching for healthier alternatives. There are a number of technologies available. The two most popular appear to be the substitution of genetically engineered oils and/or the use of tropical fats, such as palm or coconut oils.

Some nutritionists have expressed concerns about replacement with tropical oils, which have a high saturated fat content. However, the food industry has responded with studies suggesting that saturated fatty acids are a better alternative than TFAs. Nevertheless, many dietitians remain cautious about such a promotion of saturated fat and are continuing to monitor the research as it evolves.

Health Benefits of Cooking Wines

The health effects of alcohol have been studied extensively. Moderate drinking appears to be good for the heart and circulatory systems. There is a suggestion that it protects against type 2 diabetes.

Some studies have suggested that wine, especially red wine, when combined with food, offers more benefits than spirits or beer. In France, experts have hinted that red wine consumption is the reason for their low rates of heart disease (called The French Paradox). In addition to alcohol, red wine contains more substances that may beneficially relax blood vessels, prevent blood clots, and stop oxidation of LDL cholesterol.

Therefore, it makes sense to cook with wine; Pompeian offers four varieties, which balance flavor and nutrition. All Pompeian cooking wines are low in calories with only 20 per 2 tablespoons serving. Sodium is relatively low at 230 mg. per 2 tablespoons serving versus 2300 mg. per 1 teaspoon of salt. Adding a small amount of Pompeian cooking wine maximizes the flavor, aroma, and moisture of recipes while minimizing the fat, sodium, and calories.

Health Benefits of Vinegars

Vinegar was used medicinally in the Middle Ages; today, preliminary small-scale studies of vinegar suggest an antihypertensive effect in animals and a lowering of the glucose response in humans prone to diabetes.

Many people enjoy the bacterial fighting properties of vinegar, due to its high acidity. Health-conscious cooks appreciate the fact that vinegar adds so many flavors to recipes without any salt, fat or alcohol. For individuals with celiac disease, Pompeian's Traditional Rice Vinegar or Seasoned Rice vinegar are gluten free. Pompeian offers five varieties of vinegar for maximum recipe enhancement.

In November 2004, the United States Food & Drug Administration made the following announcement.

FDA NEWS

FOR IMMEDIATE RELEASE
P04-100
November 1, 2004

FDA Allows Qualified Health Claim to Decrease Risk of Coronary Heart Disease

The Food and Drug Administration (FDA) today announced the availability of a qualified health claim for monounsaturated fat from olive oil and reduced risk of coronary heart disease (CHD).

There is limited but not conclusive evidence that suggests that consumers may reduce their risk of CHD if they consume monounsaturated fat from olive oil and olive oil-containing foods in place of foods high in saturated fat, while at the same time not increasing the total number of calories consumed daily. "With this claim, consumers can make more informed decisions about maintaining healthy dietary practices," said Dr. Lester M. Crawford, Acting FDA Commissioner. "Since CHD is the number one killer of both men and women in the U.S., it is a public health priority to make sure that consumers have accurate and useful information on reducing their risk."

A qualified health claim on a conventional food must be supported by credible scientific evidence. Based on a systematic evaluation of the available scientific data, as outlined in FDA's "Interim Procedures for Qualified Health Claims in the Labeling of Conventional Human Food and Human Dietary Supplements", FDA is announcing the availability of this claim on food labels and the labeling of olive oil and certain foods that contain olive oil.

Although this research is not conclusive, the FDA intends to exercise its enforcement discretion with respect to the following qualified health claim:

Limited and not conclusive scientific evidence suggests that eating about 2 tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil. To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day. One serving of this product [Name of food] contains [x] grams of olive oil."