Mediterranean Diet


The Mediterranean diet is a heart-healthy diet that emphasizes whole foods such as fruits, vegetables, whole grains, legumes, fish, and healthy fats such as olive oil, nuts, and seeds. Here’s how to create a Mediterranean diet:

  1. Vegetables – Include a variety of colorful vegetables in your diet such as tomatoes, peppers, eggplants, onions, zucchini, broccoli, spinach, and kale. You can eat them raw in salads or cooked in soups, stews, or roasted with olive oil and herbs.
  2. Fruits – Eat fresh fruits as a dessert or snack, such as oranges, apples, grapes, pomegranates, and figs. You can also have them as a topping for yogurt or oatmeal.
  3. Whole grains – Include whole grains such as brown rice, quinoa, barley, and bulgur in your diet. You can have them as a side dish or in salads.
  4. Legumes – Eat a variety of legumes such as lentils, chickpeas, beans, and peas. You can have them as a main dish or in soups and salads.
  5. Fish – Eat fish such as salmon, tuna, sardines, and mackerel at least twice a week. You can grill or bake them with herbs and lemon juice.
  6. Healthy fats – Use olive oil as your main source of fat for cooking and salads. You can also include nuts and seeds such as almonds, walnuts, and flaxseeds in your diet.
  7. Herbs and spices – Use herbs and spices such as garlic, basil, oregano, rosemary, and thyme to add flavor to your meals.
  8. Limit red meat and processed foods – Reduce your intake of red meat and processed foods such as sausages, bacon, and fast food.
  9. Limit sweets and sugary drinks – Reduce your intake of sweets and sugary drinks such as sodas, energy drinks, and juices.

The Mediterranean diet is not a strict set of rules but rather a way of eating that emphasizes a balanced and varied diet. It is also important to stay physically active and maintain a healthy lifestyle overall to achieve the health benefits of this diet.

Urinary Infections

Herbs: Buchu (Barosma betulina), cornsilk (Zea mays), marshmallow (Althaea officinalis)

Remedy: Make an infusion with 5 g of each herb to 3 cups (750 ml) of water. Divide into 4 doses and drink throughout the day.

Option: Substitute juniper (Juniperus communis) or goldenrod (Solidago virgaurea) for buchu.

Herb: Bilberry (Vaccinium myrtillus)

Remedy: Make a decoction of the berries and drink 1 2/3–2 1/3 cups (450–600 ml) a day.
Tip: Cranberry juice may be substituted for bilberry decoction.


Herbs: Garlic (Allium sativum), echinacea (Echinacea spp.)

Remedy: Take either or both herbs in capsule or tablet form.

Note: Take in addition to other remedies.
Caution: Do not take juniper or buchu during pregnancy.


General Remedies
Herbs: St. John’s wort (Hypericum perforatum), lavender (Lavandula officinalis), clove (Eugenia caryophyllata)

Remedy: Apply neat St. John’s wort infused oil to painful areas, or add 20 drops each of clove and lavender essential oil to 2 tbsp plus 2 tsp (50 ml) of St. John’s wort infused oil and then apply every 2–3 hours as required.

Herb: Peppermint (Mentha x piperita)

Remedy: Make an infusion with 25 g of herb to 3 cups (750 ml) of water and bathe the affected area. Alternatively, dilute 20 drops of essential oil in 2 tbsp plus 2 tsp (50 ml) of carrier oil and gently massage into the painful area.

Caution: Do not use on children under 5.


Head Pain
Herb: Clove (Eugenia caryophyllata)
Remedy: Mix 1⁄2 tsp of powder with water to make a thick paste and apply to the head.


Herb: Clove (Eugenia caryophyllata)
Remedy: Chew a clove or rub 1–2 drops of neat essential oil onto the affected tooth 2–3 times a day for up to 3 days.

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