Food & Wine

"Parliamo Italiano" - Events & Meetups.

Language Exchange.

Do you want to practice a foreign language and have the opportunity for a real language and cultural exchange? We are a group of people that get together to practice and work on languages! Join us at our weekly language exchange meetings to brush up on a foreign language and learn something completely new about another culture!

Our members split into smaller practice groups to improve their French, Italian, German, English, Spanish, Portuguese, Korean, Japanese, Chinese and many other languages, and you can also help other members to improve in your native language and learn your culture!

We will also have other evening and cultural events such as ethnic restaurant events, cultural activity events, cultural related classes, outdoor picnics and happy hours to promote language practice and cultural exchange!

Dinner Parties.

Welcome to our group. We're a dining and discussion group that meets regularly for dinner and interesting conversation. The group was started to bring together people who like dining together and having the kinds of discussions they don't get enough of elsewhere. Our dinners are held at low key restaurants that have good food and facilitate good group communication. In addition, we may also go to movies, lectures, or other events that engender thoughtful discussion at a restaurant afterwards.
Our events won't necessarily have a particular discussion topic, but an "ice breaker" question may be suggested as a way of introducing yourself to the group.

… Let's meet strangers and acquaintances during intimate dinners and make new friends in this great city we live in. Let's travel, dine, drink wine, watch movies, and cook together. Let's share life experiences and meet similar minds.
Let's give back to the community and have fun doing it. I hope to meet with you soon!

Let's just make it easy, dinner, brunch, drinks, wine tasting, happy hours, make new friends, meet new people! I'm originally from Italy and want to try out as many of the best restaurants with other foodies like me. I actually like having great conversations with all our members new or regular does not matter. The events are mostly small enough to make it easy to get a table and intimate enough to really get to know each other.

So invite your friends to join us and help make this group great! Don’t forget, your suggestions are always welcome, so feel free to share your thoughts with us.

Wine Tasting.

This meetup group has been created for like minded people to get together and enjoy wine. The true essence is to have fun, enjoy meeting new people that have a similar interest and taste new wines. You do not need to be a wine expert just someone that enjoys wine and socializing.
Let's explore wines together through wine tasting, wine route tours, visiting wineries, discussions.

All you need to do is to appreciate wine, share your thoughts/wine recommendations with us. All wine lovers are welcome, from new bouquet-sniffers to educated connoisseurs. This group is for people who enjoy wine! Whether you are a novice or an expert we are looking to get together with people who appreciate and want to continue learning more about our passions...wine! The goal is to have at least one event per month where we come together to try new and interesting wines from all over the world, hopefully pair them with some fun foods, and enjoy some great conversations with fellow wine lovers. Every meet up will be a fun, interactive, and affordable way to meet new people, try some great wines, and learn some fun facts. So if you like wine and you like meeting new people then this group is for you! Hope to see you at the next meet up.

Group Cooking.

This group is for people who love to cook good food - or would like to learn how - in a group setting! We meet at a host's house (anybody can host - we'll do this in turns, but no obligations) and each person brings ingredients for and cooks a part of the meal (appetizer / entree / dessert). Cookware is provided by the host. We will do this by theme - Italian, Indian, 15-minute-or-less, French, Mexican, Dessert only, and any others that members suggest. We then pair the food with great wine and have a nice dinner party! Cooks can bring one non-cook person as well to each event. And hosts can add to the dinner party if they like - dinner party games, music,or even a movie night post-dinner. We plan to have many fun dinner party nights and to making some great new friends! This is a great way to indulge in your passion for cooking or to just learn how to cook something new - all while having a fun time!

Are you an adventurous cook who likes exploring new recipes? Do you enjoy trying the great foods of the country and the world? Are you open to sharing your culinary creations with other adventurous diners? Would you enjoy hosting dinner parties, especially if the guests do most of the cooking? Is so, then this meetup group might be for you. We would like to organize dinner parties, rotating the venue amongst the members' homes. The size of the party will depend on the space that a host has available. Each dinner party will be a themed dinner, with the host choosing a cuisine from a particular region of the U.S. or the cuisine of another country. Participants would research recipes, cook together or bring a dish prepared by them, consistent with the theme, and a bottle of wine or other theme appropriate beverage to share. We will have a dinner party every four to six weeks depending on the enthusiasm of the members and the availability of hosts. The group welcomes couples and singles. The only requirement is a willingness to create and share good food with good company. 

Links:

Italian Recipes
La Cucina Italiana
Tutte le Ricette

what	where
job title, keywords or company	city, state or zip jobs by

Priamar Group - International Sales Network

Priamar Group - International Sales Network

http://priamar-intl.weebly.com

Learn Italian in Italy

Learn Italian in Italy

​Practical Information.

Our objective: to make your life easier
We’re proud to see that the quality of our service is confirmed by our students’ high satisfaction rate. What’s the best indicator of this? Most students come to us via word of mouth, having been recommended ILC by a friend or acquaintance.

Course dates / Start of courses
In theory, general language courses start every Monday.
Some schools propose beginners courses at fixed dates. Official exam preparation courses are proposed 2 to 3 times per year at fixed dates.

Enrolment deadline
If you have made up your mind to travel abroad, do not delay in undertaking all of the steps. By enrolling on time, you benefit from more attractive prices on your flight and have more time to complete the necessary administrative steps (visa request, extension of your health insurance, announcement of your departure etc.). In addition, your wishes concerning  accommodation will be more easily satisfied if we can begin searching in advance.

How to enrol
Request the enrolment form and mail/fax it to us or send it to your enrolment agency.
*  We will confirm the course enrolment, accommodation and flight within seven days of receipt of your enrolment form. This confirmation has all the details of your course, accommodation and journey. A deposit is then to be paid within 10 days.
*  Information on low-cost flight prices will also be included, without any obligation.
*  We will send you the final invoice 5/6 weeks before your departure.You have to pay the outstanding amount, in Swiss Francs or in Foreign Currency before your departure.

Flights
ILC - Language studies abroad also proposes the booking of flights for all destinations, at very competitive prices, to you. Do not hesitate to ask us for an offer without obligation. If you mention it on the enrolment form, we will send you a price offer for a favourable flight, on an informative basis.

Insurance
ILC offers a wide range of insurance options, including cancellation fee insurance, baggage insurance and flight replacement insurance. You will receive detailed information with the confirmation of your course. For health insurance, you should contact your health insurer and make sure that you are covered abroad.

Last minute
Do you wish to travel abroad in the next few days? If circumstances don't allow for you to enrol a long time in advance, we can organise your stay in the space of a few days!

Arrival / Departure
The arrival day is Sunday, the departure therefore takes place on Saturday. It is possible to arrive before the weekend on request. In this case, the additional nights will be invoiced.

Transfers
For every destination, transfer to your accommodation from the airport or railway station can be organized. This option is particularly suitable after a long flight. Depending on your degree of autonomy abroad and your knowledge of the country you are visiting, you can also get to your accommodation by taxi, train or bus. These solutions are often cheaper than those suggested by schools.

Travel documents
All of your travel documents are provided to you approximately 10 days prior to your departure. They include a travel guide, the detailed description of your accommodation, your plane ticket, your flight plan as well as general information on the school and your destination. In addition, we provide you with documentation which is as complete as possible on the chosen country.

Pocket money
It is difficult to articulate a precise amount. This depends on your personal needs, the cost of living of the country, the type of accommodation (without meals/half board/full board) as well as the desired activities and excursions. We recommend between CHF 150.–/EUR 100.–  and CHF 300.–/EUR 200.– of pocket money per week.

Bank holidays
Teaching does not take place on bank holidays (national holidays etc.). If the classes are not compensated for by our partner schools, the missed hours are not refunded.

Size of schools:
Small schools (S)
Studying in a school with 30 to 70 participants has many advantages: a relaxed friendly environment, concerned teachers, and small classes. However, the full range of levels and course types is not always available.

Medium-sized schools (M)
With 70 to 100 students, they combine the advantages of small and large schools: good technical equipment, a wide range of activities, many levels, personal contact and good flexibility.

Large schools (L)
Schools with 100 to 300 students offer courses for almost every level, an excellent technical infrastructure and a wide range of activities.

Very large schools (XL)
Schools with over 300 participants offer the same advantages as large schools, although it will be very difficult for you to meet all the other students!

​Destinations.

Choose your destination.....
We offer you a wide range of destinations and carefully selected schools. Our courses cover many of the world’s most popular languages, along with some that are not so common. In addition to the large choice that we offer, we are usually able to satisfy a specific request.

Learn Italian in Italy.
There is an Italian mystery, and this not only lies in the age-old recipe for pasta with gorgonzola nor that of various antipasti. How did a former empire, which occupied two-thirds of the known world by force of its terrifying armies only two thousand years ago, become the uncontested kingdom of the Dolce Vita?

It is enough to visit the theatres, thermal baths and stadiums of Rome to understand that the ancient culture was also based around knowing how to live well.
Since its earliest days, in fact since the time when the Etruscans laid the foundations of a new civilisations on seven hills, Italy has alwys welcomed empire builders who know how to enjoy life’s pleasures. Is it something to do with the climate? Yes, but it’s also about a faith in beauty which the Italians possess. How else could the miracle that is Florence which, during the Renaissance inherited all of the architectural delights of the era, be possible? It is also subject to a real competition of elegance with other cities, with Venice in the lead. Milan, too, the Holy See of the fashion world, has largely carried the torch. Italy has developed around these multiple centres, where, each time, you find dfferent desires, particular accents. The cuisine, for example, varies considerably from North to South, each area having its own specialties. Enjoy the wide-open spaces of Tuscany, where mild sunshine caresses the vineyards. Or escape to the southern coast, where volcanic soil fertilises the olive trees. Italy is a rich mosaic of sensations.

Italian Language Courses:
*  Bologna
*  Florence
*  Milan
*  Rome
*  Perugia
*  Salerno
*  Posada
*  San Remo
*  Siena
*  Syracuse
*  Taormina
*  Tropea
*  Venice
*  Verona
*  the teacher's home

​Choice of Courses.

In order to fulfill your requests, however specific they might be, language schools offer a wide range of different courses. This can be confusing and it is sometimes difficult to find the most suitable course for you. In order to help you make the best choice, here is an overall view of the main types of courses offered by our partner schools:

General courses
These courses cover all areas of language study in optimal conditions (small groups of 8 to 12 students). Each student will enjoy personalized guidance. In this way you can easily make rapid progress and improve your language level, which will enable you to move onto the specific courses programme if you wish to do so.

Standard courses
The standard course teaches the fundamentals of the language, both written (reading and writing skills) and oral (listening and speaking skills). It focuses on the use of the language in everyday situations. This type of course is appropriate for students who want to enhance their language knowledge and put it into practice.

Intensive courses
The intensive course is based on the same model as the standard course, but the pace is more intense and the subjects are covered in more depth. During the afternoon, the class has a more communicative approach and a wider range of conversational subjects is covered. The intensive course is ideal for students who want to make rapid progress.

Combined courses
This kind of course is a combination of both a group course (standard or intensive) and a private course. This type of course would be the ideal solution for those students who wish to learn the language in a group and to further and improve their skills individually.

Exam preparation courses
Official certificates that indicate your language level have world-wide recognition and represent an important tool for your future. Each examination focuses on specific aspects of the language. We offer courses leading to the following internationally renowned official certificates: Cambridge FCE/CAE/CPE, TOEFL, IELTS, ZD, ZMP, DELE and CILS.

Business courses
These courses enhance your language level, your spoken fluency and your communicative skills in a business context: taking part in meetings; speaking on the telephone; writing briefings, business letters and emails. Business courses are offered in combination with general courses.

Specific courses
These types of courses provide intensive language practice in specific subjects. Our partner schools offer a variety of specific courses focusing on different professional domains: finance, law, banking, marketing, etc. A minimum Italian level of intermediate is required for these courses.

Private courses
This kind of course is the best option for students with precise objectives and limited time.  The teacher designs the course according to your needs and your goals. Courses can take place in classrooms for academic purposes, or, for instance, in a restaurant to practice a business lunch scenario.

Courses in the teacher’s home
Ideal for participants with urgent needs and limited time, this is a very intensive program that enables a direct focus on your needs by studying and living with your teacher. Courses are private, which means that they will be tailored to fit your specific requirements after an analysis of your needs and your language level. This option will enable a linguistic immersion which is both highly efficient and rewarding in terms of personal interaction.

Course combined with internship
After a general language course, student have the opportunity to consolidate their language skills during an internship. Internships are adapted to your level and your field of interest. This combination is a great occasion to discover by the practice the world of work in another country.

Teacher training:
Initial training
Some of our partner schools offer initial teacher training qualifications for anyone considering a career in language teaching. Mixing methodology with language skill development, they represent an essential first step towards an exciting and enjoyable new career.

Refresher courses
Some schools offer refresher courses for language teachers. These courses are an excellent way for teachers to expand their linguistic and didactic knowledge. The world of teaching being in constant development, these courses allow you to keep direct contact with new methodologies and to share your experiences with other qualified teachers.

Accommodation.

Each school offers a range of accommodation options, providing a rich and stimulating extra-curricular life for every student. We consider that accommodation is a key aspect of any language course abroad. That’s why, when choosing our partner schools, we select institutions that can guarantee the same high quality of accommodation as they do for their courses. We take great pleasure in helping you find the type of accommodation that is most suitable for you.

Host family
Host families are carefully chosen by our partner schools and are regularly monitored by student feedback. In general, students with the same mother tongue are not accommodated together, unless requested. Specific requests concerning the host family (children, teenagers, animals, special diets, non-smokers, etc.) are taken into account whenever possible. It is very important to let us know if you suffer from any allergies or medical conditions so that we can inform the host family. Your interests and hobbies will also a factor in choosing the most suitable family for you. Host families generally live near the school. There is no doubt that staying with a family is the best type of accommodation for language studies. Daily contact with the family enables you to practice the language regularly, as well as to explore the language, customs and way of life of the country. This great experience is an excellent complement to the courses. Friendships are often forged and many students keep in touch with their host families long after their stay has ended.

Residential accommodation
Residential accommodation facilities are hotels/hostels that offer very attractive prices because of their links with our partner schools. You will stay with other students as well as tourists and other foreign clients of the school. Residence dining rooms and bars are excellent places to meet people.

Shared apartment
In a shared student apartment, you will stay with other students and/or locals. You will have a single room to yourself and enjoy complete independence, including use of a kitchen, while living with people sharing a similarly independent outlook. This option is very popular in Italy.

Campus
An ideal option for students aiming to enjoy maximum independence, this type of accommodation is the best way to meet other students. You can choose a single or (more commonly) a double room, and you will usually have to share the bathroom and kitchen with other students. The level of comfort in campus accommodation depends on the general standard of living in the country you have selected.

Hotels / apartments
It is also possible to plan a stay in the comfort of a hotel room or a rented apartment. In most cases our partner schools offer a hotel or apartment reservation service. This type of accommodation is obviously more expensive than the other options.

Courses without accommodation
It is possible to enroll with ILC for the courses only and make your own accommodation arrangements. If you have friends abroad or wish to arrange your own accommodation, please let us know. You will only pay the price of the course without any supplement. If you are interested in renting an apartment alone or with other students, the best way is to enroll in one of the accommodation plans for the first week(s), giving you time to make friends and make the necessary arrangements.

Deposit
Most partner schools require a deposit if you wish to stay in halls of residence or a shared apartment. If that is the case, you will find details of the deposit on our website, in the "options, extras" section of each school’s price list. The deposit is EUR 170.- on average, payable on arrival with cash or credit card, just like when you check into a hotel. It will be refunded upon your departure, once it has been confirmed that everything is in order.

​Leisure.

One of the main advantages of learning a language abroad is that you can practice the language you are studying on a daily basis. The extra-curricular activities offered by the schools help to build a relaxed and motivating environment in which to meet and practice the language with other students. This is the reason why schools offer a range of cultural and sporting activities in addition to the quality courses that have built their reputation. Depending on the course you have selected, you can discover scuba diving in Sicily, visit Uffizi Gallery in Florence, go shopping in Milan or have a glass of wine in Rome.
Excursions and other activities are partially included in the standard courses program.

​The Best Prices.

Course material
All ILC-Language Studies Abroad’s partner schools provide course material for their students. Learning materials vary according to the choice of course. The latest teaching course books or authentic documents may be used. Some schools include the course material fees in the school fees, others charge it separately depending on the duration of the course and possible change in level or according to the specialization of the course. In that case, it will cost you EUR 40 on average.

Price calculation
ILC prices include course costs, accommodation and school administration fees. Possible additional costs such as exam board fees, course materials, accommodation deposits, airport transfers, etc.) always appear at the bottom of the price list, under the “options, extras” section.

We strive for transparency and list all prices in the currency of the country of destination, so Euros for Italy or France, Swiss Francs for Switzerland, Yen for Japan and so on. It is important to convert these prices into your local currency so you can get a good overall idea of the budget necessary to realize your project.

If you wish to get a detailed, free quote with no obligation for the destination of your next language study trip (in GBP or EUR), do not hesitate to fill out the price request form, we’ll be happy to process your request and send you a personalized quote as soon as possible.

To the quoted price, the only addition would be the price of the flight or train journey, based on the availability of your selected dates.
We can book a flight for you at an excellent rate, due to our strong relationship with various airlines. Of course, you can search online if you would rather make your own flight booking... it’s important to be informed before making your decision.

Finally, depending on the country and the length of your stay, a visa may be necessary and this should be taken into account when calculating the total cost.

Contact us for more information, advice or a personalized price quote. We would love to send you a no-obligation quote for your trip. We’re here to help with your decision, to guide you through the strengths of each individual school and destination and to deliver you a package that corresponds to your needs, wishes and priorities.

Parliamo Italiano! Italian Language Center
Tel. 956-599-4480
email: rgvitaliangroup@gmail.com

Planning a Trip to Italy

Planning a Trip to Italy

We will answer any question about Italy for $10.00

Are you looking for someone to help you plan your trip to Italy? Do you have any questions related to Italy? Need someone to translate an Italian text/document for you? Or you need help with something else related to Italy? A question about Italy and Wikipedia is not helping? A question about Italian culture in a particular area  Recommendations about places to visit and/or foods to try? We will answer any question you have about Italy and the Italian people.

Discover Italy: http://www.italia.it/en/discover-italy.html

Retire in Italy

​Live Your Dream Retirement in Italy

We will answer any question about retiring in Italy for $10.00

Live Your Dream Retirement in Italy

Imagine what it would be like to retire in Italy. Imagine being able to spend every springtime in Rome or Venice or Florence—can’t you just picture yourself meandering beside the Arno River on a perfect May evening, when all the terracotta roofs and ancient palaces are bathed in that special Florentine glow?
But you don’t have to spend all your time in Florence or any of the other great art cities to experience the magic of an Italian retirement. Italy’s landscapes are as gorgeous as they are diverse. Historic walled towns, timeless villages crowning dozens of little hilltops like tiaras, and fields covered with bright yellow sunflowers. Gnarled olive groves and lemon, orange, and almond trees, golden beaches and jewel-like Alpine lakes are found throughout the country.
Discover romantic, mysterious islands, smoldering Mount Etna, or the glittering peaks of the snow-covered Alps and the Dolomites. The Italian lake district is admittedly well trodden, but what do you know about the islands of Sardinia and Sicily? Or of Le Marché, an exquisite region on the eastern coast that shares the same luscious Renaissance landscapes as Tuscany and Umbria, but where properties are much more sensibly priced? Or of Apulia in the far south, a languid land of olive trees fringed by the turquoise Adriatic Sea, and noted for its curious dome-shaped trulli houses?
Wondering if you can afford to retire in Italy? There are numerous options and benefits available to expats wishing to retire to Italy.

Italian Retirement Visa
The elective residency visa is the type of visa generally used by foreigners who are retired and can collect income from a retirement or pension plan. To obtain an elective residency visa, you must apply in person to the specific Italian consulate that covers your jurisdiction before leaving home. To be eligible for this visa, you must provide, along with a few official forms, proof of financial means such as original financial statements from banks, investment/brokerage firms, Social Security, etc., indicating current balances. Such balances cannot be derived from current employment or other work activities. In other words, you cannot finance your residence in Italy through work. You will also need to provide a rental agreement or deed for property in Italy, and proof of valid medical insurance.

Italian Retiree Benefits
Italy doesn’t have a retiree program. But it does have benefits that we think more than make up forthat… stunning scenery, affordable real estate, some of the finest food in the world, enough culture and historical sites that would take a lifetime to experience…the list is endless.

Federal Benefits and Veterans’ Services
Those in receipt of monthly benefits from a federal agency (e.g., Social Security, Department of Veterans Affairs) should contact the federal benefits office if you are changing your address or wish to inquire about procedures for having benefit checks sent overseas. It is also possible to arrange to have Social Security checks deposited directly into your Italian bank account.

Health Care in Italy
​As far as Italian health care is concerned, Italy ranks No. 2 on the World Health Organization’s list of countries with quality health services, which is very important for many people considering a retirement in Italy (neighboring France has the No. 1 spot). In contrast, the U.S. holds 37th place, despite being the highest spender.

Yes, You Can Afford To Retire In Italy…...

what	where
job title, keywords or company	city, state or zip jobs by

The Mediterranean Diet

The Mediterranean Diet.

Myths, Facts, and Health Benefits of a Mediterranean Diet
When you think about Mediterranean food, your mind probably goes to pizza and pasta from Italy, or hummus and pita from Greece, but these dishes don’t exactly fit into any healthy dietary plans advertised as “Mediterranean.” The reality is that a true Mediterranean diet consists mainly of fruits and vegetables, seafood, olive oil, hearty grains, and more—foods that help fight against heart disease, certain cancers, diabetes, and cognitive decline. It’s a diet worth chasing; making the switch from pepperoni and cheese to fish and avocados may take some effort, but you could soon be on a path to a healthier and longer life.

What is a “Mediterranean diet”?
Pizza, gyros, falafel, lasagna, rack of lamb, and long loaves of white bread: all these foods have become synonymous with what we call “Mediterranean.” We picture huge, three-hour feasts with multiple courses and endless bottles of wine. But over the past 50 years, Americans and others have altered the idea of Mediterranean fare, ramping up the meat, saturated fat, and calories at the expense of the region’s traditional fruits, vegetables, beans, nuts, seafood, olive oil, small amounts of dairy, and a glass or two of red wine. What was once a healthy and inexpensive way of eating back then is now associated with heavy, unhealthy dishes that contribute to heart disease, obesity, diabetes, and other chronic diseases.

After World War II, a study led by Ancel Keys of the Mayo Foundation examined the diets and health of almost 13,000 middle-aged men in the US, Japan, Italy, Greece (including Crete), the Netherlands, Finland, and Yugoslavia. Remarkably, well-fed American men had higher rates of heart disease than those in countries whose diets had been restricted by the deprivations of war. It was the men of Crete, arguably the poorer people of the study, who enjoyed the best cardiovascular health. This was due to physical labor and their unique food pyramid.

The Mediterranean Diet Pyramid is based on the dietary traditions of Crete, Greece, and southern Italy circa 1960 at a time when the rates of chronic disease among populations there were among the lowest in the world, and adult life expectancy was among the highest, even though medial services were limited.

Aside from eating a diet consisting mainly of fresh and homegrown foods instead of processed goods, other vital elements to the Mediterranean diet are daily exercise, sharing meals with others, and fostering a deep appreciation for the pleasures of eating healthy and delicious foods.

---

Myths and facts of a Mediterranean diet
Following a Mediterranean diet has many benefits, but there are still a lot of misconceptions on exactly how to take advantage of the lifestyle to lead a healthier, longer life. The following are some myths and facts about the Mediterranean diet.

Myth 1: It costs a lot to eat this way.
Fact: If you're creating meals out of beans or lentils as your main source of protein, and sticking with mostly plants and whole grains, then the Mediterranean diet is less expensive than serving dishes of meat, cheese, and processed foods.

Myth 2: If one glass of wine is good for your heart, than three glasses is three times as healthy.
Fact: Moderate amounts of red wine (one drink a day for women; two for men) certainly has unique health benefits for your heart, but drinking too much has the opposite effect. Anything more than two glasses of wine can actually be bad for your heart.

Myth 3: Eating large bowls of pasta and bread is the Mediterranean way.
Fact: Typically, Mediterraneans don't eat a heaping plate of pasta the way Americans do. Instead, pasta is usually a side dish with about a 1/2-cup to 1-cup serving size. The rest of their plate consists of salads, vegetables, a small portion of meat, and perhaps one slice of bread.

Myth 4: If you follow the traditional Mediterranean diet then you will lose weight.
Fact: Those living on Greek islands don’t enjoy good cardiovascular health just by eating differently; they walk up and down steep hills to tend to their garden and animals, often living off what they can grow themselves. Physical labor plays a large role.

Myth 5: The Mediterranean diet is only about the food.
Fact: The food is a huge part of the diet, yes, but don't overlook the other ways the Mediterraneans life their lives. When they sit down for a meal, they don't sit in front of a television or eat in a rush; they sit down for a relaxed, leisurely meal with others, which may be just as important for your health as what's on your plate.

Health benefits of a Mediterranean diet
A traditional Mediterranean diet consisting of large quantities of fresh fruits and vegetables, nuts, fish and olive oil—coupled with physical activity—reduces the risk of heart disease, certain cancers, diabetes, Parkinson’s and Alzheimer’s diseases. More specifically:

Protecting against type 2 diabetes. A Mediterranean diet is rich in fiber, slowing down digestion and preventing huge swings in blood sugar.

Preventing heart disease and strokes. Refined breads, processed foods, and red meat are discouraged in a Mediterranean diet, and it encourages drinking red wine instead of hard liquor, which have all been linked to heart disease and stroke prevention.

Keeping you agile. The nutrients gained with a Mediterranean diet may reduce a senior’s risk of developing muscle weakness and other signs of frailty by about 70 percent.

Reducing risk of Alzheimer’s. Researchers speculate that the Mediterranean diet may improve cholesterol and blood sugar levels and overall blood vessel health—all factors that may reduce the risk of Alzheimer’s disease or dementia.

Halving the risk of Parkinson’s disease. In a diet containing high levels of antioxidants that prevent cells from undergoing a damaging process called oxidative stress, the risk of Parkinson’s disease is practically cut in half.

Increased longevity. When there is a reduction in developing heart disease or cancer, as in the case when you follow a Mediterranean diet, there is a 20% reduced risk of death at any age.

How to make the change

If you’re feeling daunted by the thought of changing your eating habits to a Mediterranean diet, here are some suggestions to get you started:

• Eat lots of vegetables. Try a simple plate of sliced tomatoes drizzled with olive oil and crumbled feta cheese, or load your pizza with peppers and mushrooms instead of sausage and pepperoni. Salads, soups, and crudité platters are also great ways to load up on vegetables.
• Change the way you think about meat. If you eat meat, have smaller amounts and leaner cuts. Put small strips of chicken on your salad, or add diced prosciutto to a whole-wheat pasta dish.
• Always eat breakfast. Fruits, whole grains, and other fiber-rich foods are a great way to start your day, keeping you pleasantly full for hours.
• Eat seafood twice a week. Fish such as tuna, salmon, herring, and sardines are rich in Omega-3 fatty acids, and shellfish like mussels, oysters, and clams have similar benefits for brain and heart health.
• Cook a vegetarian meal one night a week. If it’s helpful, you can jump on the “Meatless Mondays” trend of foregoing meat on the first day of the week, or simply pick a day where you build meals around beans, whole grains, and vegetables. Once you get the hang of it, try two nights a week. Be sure not to load up on cheese, though.
• Use good fats. Extra-virgin olive oil, nuts, sunflower seeds, olives, and avocados are great sources of healthy fats for your daily meals. Some vegetable oils higher in polyunsaturated fats—like sunflower, safflower, soybean, and corn oil—are more heart-healthy than the mostly monounsaturated fats in olive oil.
• Enjoy some dairy products. Try small amounts of cheese, and eat Greek or plain yogurt. You want to make sure to choose low-fat or fat-free dairy products.
• For dessert, eat fresh fruit. Instead of ice cream or cake, opt for strawberries, fresh figs, grapes, or apples.

Quick start to a Mediterranean diet
There is new, even stronger research backing up the Mediterranean diet as a way to prevent vascular disease. The diet includes generous quantities of olive oil, fruits, vegetables, nuts, and fish; limited portions of red meats or processed meats; and moderate amounts of cheese and wine. So how can you make the switch? Start with small steps, jump-starting your effort with these top five tips:

1. Sauté food in olive oil, not butter.
2. Eat more fruits and vegetables by having them as a snack, or adding them to other recipes.
3. Choose whole grains instead of refined breads and pastas.
4. Substitute fish for red meat at least twice per week.
5. Limit high-fat dairy by switching to skim or 1% milk from 2% or whole milk.

Let's start cooking!!!