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Tourists flock to the Mediterranean as if the climate crisis isn’t happening. This year’s heat and fire will force change

<a href="https://theconversation.com/profiles/susanne-becken-90437">Susanne Becken</a>, <a href="https://theconversation.com/institutions/griffith-university-828">Griffith University</a> and <a href="https://theconversation.com/profiles/johanna-loehr-1457342">Johanna Loehr</a>, <a href="https://theconversation.com/institutions/griffith-university-828">Griffith University</a> Thousands of people on the beach. Children reportedly falling off evacuation boats. Panic. People fleeing with the clothes on their backs. It felt like “the end of the world”, according to <a href="https://www.theguardian.com/world/2023/jul/23/british-tourists-tell-of-nightmare-in-rhodes-fires-greece">one tourist</a>. The fires sweeping through the Greek islands of Rhodes and Corfu are showing us favourite holiday destinations are no longer safe as climate change intensifies. For decades, tourists have flocked to the Mediterranean for the northern summer. Australians, Scandinavians, Brits, Russians all arrive seeking warmer weather. After COVID, many of us have been keen to travel once again. But this year, the intense heatwaves have claimed <a href="https://inews.co.uk/news/world/heatwave-pictures-wildfires-worsen-greece-italy-spain-europe-us-2488556">hundreds of lives</a> in Spain alone. Major tourist drawcards such as the Acropolis in Athens have been closed. Climate scientists are “stunned by the ferocity” of the <a href="https://www.theguardian.com/commentisfree/2023/jul/25/northern-hemisphere-heatwaves-europe-greece-italy-wildfires-extreme-weather-climate-experts">heat</a>. This year is likely to force a rethink for tourists and for tourism operators. Expect to see more trips taken during shoulder seasons, avoiding the increasingly intense July to August summer. And expect temperate countries to become more popular tourist destinations. Warm-weather tourist destinations will have to radically change. <h2>What will climate change do to mass tourism?</h2> Weather is a major factor in tourism. In Europe and North America, people tend to go from northern countries to southern regions. Chinese tourists, like Australians, often head to Southeast Asian beaches. In Europe, the north-south flow is almost hardwired. When Australians go overseas, they often choose Mediterranean summers. Over the last decade, hotter summers haven’t been a dealbreaker. But this year is likely to drive change. You can already see that in the growing popularity of shoulder seasons (June or September) in the traditional Northern Hemisphere summer destinations. Many of us are shifting how we think about hot weather holidays from something we seek to something we fear. This comes on top of consumer shifts such as those related to sustainability and <a href="https://theconversation.com/flight-shaming-how-to-spread-the-campaign-that-made-swedes-give-up-flying-for-good-133842">flight shame</a>. What about disaster tourism? While thrillseekers <a href="https://www.theguardian.com/us-news/2023/jul/22/death-valley-tourism-extreme-weather-california">may be flocking</a> to Death Valley to experience temperatures over 50℃, it’s hard to imagine this type of tourism going mainstream. What we’re more likely to see is more people seeking “<a href="https://www.tandfonline.com/doi/abs/10.1080/09669582.2016.1213849?journalCode=rsus20">last-chance</a>” experiences, with tourists flocking to highly vulnerable sites such as the Great Barrier Reef. Of course, this type of tourism isn’t sustainable long-term. <h2>What does this mean for countries reliant on tourism?</h2> The crisis in Rhodes shows us the perils of the just-in-time model of tourism, where you bring in tourists and everything they need –food, water, wine – as they need it. The system is geared to efficiency. But that means there’s little space for contingencies. Rhodes wasn’t able to easily evacuate 19,000 tourists. This approach will have to change to a just-in-case approach, as in other <a href="https://www.forbes.com/sites/willyshih/2022/01/30/from-just-in-time-to-just-in-case-is-excess-and-obsolete-next/?sh=195cd054daf7">supply chains</a>. For <a href="https://www.sciencedirect.com/science/article/abs/pii/S0261517712002063">emergency services</a>, tourists pose a particular challenge. Locals have a better understanding than tourists of risks and escape routes. Plus tourists don’t speak the language. That makes them much harder to help compared to locals. Climate change poses immense challenges in other ways, too. Pacific atoll nations like Kiribati or Tuvalu <a href="https://www.pacificpsdi.org/assets/Uploads/PSDI-TourismSnapshot-TUV3.pdf">would love</a> more tourists to visit. The problem there is water. Sourcing enough water for locals is getting harder. And tourists use a lot of water – drinking it, showering in it, swimming in it. Careful planning will be required to ensure local carrying capacities are not exceeded by tourism. So does this spell the end of mass tourism? Not entirely. But it will certainly accelerate the trend in countries like Spain away from mass tourism, or “overtourism”. In super-popular tourist destinations like Spain’s Balearic Islands, there’s been an increasing pushback from locals against <a href="https://theconversation.com/were-in-the-era-of-overtourism-but-there-is-a-more-sustainable-way-forward-108906">overtourism</a> in favour of specialised tourism with smaller numbers spread out over the year. Is this year a wake-up call? Yes. The intensifying climate crisis means many of us are now more focused on what we can do to stave off the worst of it by, say, avoiding flights. The pressure for change is growing too. Delta Airlines is being sued over its announcement to go carbon neutral by <a href="https://www.theguardian.com/environment/2023/may/30/delta-air-lines-lawsuit-carbon-neutrality-aoe">using offsets</a>, for instance. <h2>Mountains not beaches: future tourism may look a lot different</h2> You can already see efforts to adapt to the changes in many countries. In Italy, for instance, domestic mountain tourism is <a href="https://www.euromontana.org/en/neve-diversa-how-mountain-tourism-can-adapt-to-climate-change/">growing</a>, enticing people from hot and humid Milan and Rome up where the air is cooler – even if the snow is disappearing. China, which doesn’t do things by halves, is investing in mountain resorts. The goal here is to offer cooler alternatives like northern China’s <a href="https://english.news.cn/20230714/9ae6f89a6b7b433ebde3ec689b87f6db/c.html">Jilin province</a> to beach holidays for sweltering residents of megacities such as Beijing and Shanghai. Some mountainous countries are unlikely to seize the opportunity because they don’t want to draw more tourists. Norway is considering a <a href="https://www.forbes.com/sites/davidnikel/2022/12/03/norway-to-consider-introducing-tourist-tax-from-2024/?sh=710871eb1b27">tourist tax</a>. Forward-thinking countries will be better prepared. But there are limits to preparation and adaptation. Mediterranean summer holidays will be less and less appealing, as the region is a <a href="https://www.unep.org/unepmap/resources/factsheets/climate-change">heating hotspot</a>, warming 20% faster than the world average. Italy and Spain are still <a href="https://joint-research-centre.ec.europa.eu/jrc-news-and-updates/severe-drought-western-mediterranean-faces-low-river-flows-and-crop-yields-earlier-ever-2023-06-13_en">in the grip</a> of a record-breaking drought, threatening food and water supplies. The future of tourism is going to be very different. <img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/210282/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/susanne-becken-90437">Susanne Becken</a>, Professor of Sustainable Tourism, Griffith Institute for Tourism, <a href="https://theconversation.com/institutions/griffith-university-828">Griffith University</a> and <a href="https://theconversation.com/profiles/johanna-loehr-1457342">Johanna Loehr</a>, , <a href="https://theconversation.com/institutions/griffith-university-828">Griffith University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/tourists-flock-to-the-mediterranean-as-if-the-climate-crisis-isnt-happening-this-years-heat-and-fire-will-force-change-210282">original article</a>.

International Travel

Mediterranean diet associated with big reduction in the risk of heart disease and dementia

Further scientific evidence of the benefits of a “Mediterranean diet” on health have been published this week, extolling the virtues of fruit, veggies, nuts and even a little wine. <div class="copy"> In one Australian-led <a href="https://doi.org/10.1136/%20heartjnl-2022-321930" target="_blank" rel="noreferrer noopener">review</a> researchers found women who closely followed a Mediterranean diet were associated with up to 24% lower risk of cardiovascular disease and up to 23% lower risk of death from any cause. This is the first study to examine the association between the Mediterranean diet, cardiovascular disease, and mortality in women specifically, and is published in the journal Heart. A <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02772-3" target="_blank" rel="noreferrer noopener">UK study</a> in BMC Medicine has also found that men and women with a strict Mediterranean diet had up to 23% lower risk for developing dementia in comparison with those with the lowest level of adherence to the diet. The Mediterranean diet is rich in fruits, vegetables, legumes, nuts, seeds, wholegrains, and olive oil; moderate in fish and shellfish; low to moderate in wine; and low in red meat and processed meats, dairy products, animal fat, and processed foods. Cardiovascular disease is an umbrella term that includes heart, stroke, and blood vessel diseases, and was the <a href="https://www.aihw.gov.au/reports/heart-stroke-vascular-diseases/hsvd-facts/contents/about" target="_blank" rel="noreferrer noopener">underlying cause</a> of one in four deaths in Australia in 2019. “The Mediterranean diet is known for its health benefits, especially for heart health, but most studies and research into diet and heart disease are done primarily in men,” says Anushriya Pant, University of Sydney PhD candidate at the Westmead Applied Research Centre (WARC) and first author of the Heart paper. The study analysed pooled data from 16 studies published between 2006 and 2021, involving over 722,000 female participants aged 18 and above who followed the Mediterranean diet and whose cardiovascular health was monitored for an average of 12.5 years. The researchers found that the reduced risk of cardiovascular disease and death applied to women of all ethnicities.. “Now we have confirmed that similar benefits apply for women’s dietary guidelines, and this reflects the strength of the Mediterranean diet for good heart health,” adds Pant. “In medical research, there are sex disparities in how clinical trials are designed. This creates large gaps in clinical data, which can potentially impact the development of health advice. Our work is a step towards addressing this gap.” The researchers acknowledge some limitations to their findings. All studies analysed were observational – so could only establish an association, not causation, between the Mediterranean diet and lowered risk of cardiovascular disease and death – and relied on self-reported food frequency questionnaires. Adjustments for potentially influencing factors also varied across the studies. The second study into dementia is equally supportive of the diet guidelines. UK scientists analysed data from 60,298 individuals from the <a href="https://www.ukbiobank.ac.uk/" target="_blank" rel="noreferrer noopener">UK Biobank</a> – a large-scale biomedical database containing genetic and health information from half a million UK participants – who completed a dietary assessment. Participants were followed for nine years, during which there were 882 cases of dementia. The researchers scored individuals based on how closely their diet matched the key features of a Mediterranean one, while taking into account their genetic risk for dementia. The authors say the findings indicate that, even for those with a higher genetic risk for dementia, having a better diet could reduce the likelihood of developing the condition. “Dementia impacts the lives of millions of individuals throughout the world, and there are currently limited options for treating this condition,” says Dr Oliver Shannon, a lecturer in Human Nutrition and Ageing at Newcastle University, and first author of the study. “Finding ways to reduce our risk of developing dementia is, therefore, a major priority for researchers and clinicians. “Our study suggests that eating a more Mediterranean-like diet could be one strategy to help individuals lower their risk of dementia.” The authors caution that there are limitations to this study, including that their analysis is limited to individuals who self-reported their ethnic background as white, British, or Irish, as only genetic data based on European ancestry was available. Further research is needed in a range of populations to determine the potential benefit for all people. In 2022, it was estimated that there were 401,300 <a href="https://www.aihw.gov.au/reports/dementia/dementia-in-aus/contents/summary" target="_blank" rel="noreferrer noopener">Australians living with dementia</a>. With an ageing and growing population this number is predicted to more than double to 849,300 people by 2058. <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=239397&title=Mediterranean+diet+associated+with+big+reduction+in+the+risk+of+heart+disease+and+dementia" width="1" height="1" data-spai-target="src" data-spai-orig="" data-spai-exclude="nocdn" /></div> <div id="contributors"> <a href="https://cosmosmagazine.com/health/mediterranean-diet-heart-dementia/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/imma-perfetto">Imma Perfetto</a>. Image credit: Shutterstock </div>

Body

What happened in the Mediterranean during a megaflood

Research coming out of the Australian National University (ANU) delves deeper into what happened in the Mediterranean during a megaflood five million years ago. The event, called the Zanclean megaflood, was the greatest flooding event known to science. It turned the Mediterranean basin from a barren, salty brine pool into the bustling marine ecosystem we know today. The ANU study sheds light on how this transformation took place. Published in Nature Geoscience, the research indicates that it took 26,000 years for the salt accumulated in the eastern Mediterranean to wash out into the Atlantic Ocean, making the sea suitable for abundant marine life. Being from Cyprus myself, I grew up with the knowledge that you can find seashells on the island’s largest mountain range, the Troodos Mountains. The Mediterranean has had a tumultuous history filled with tectonic activity, sinking and rising islands, and floods. Lead author and ANU PhD researcher in palaeoenvironments, Udara Amarathunga, says the Zanclean flood was one of the most abrupt global environmental shift since the mass extinction which saw the disappearance of the non-avian dinosaurs. Amarathunga says it was “the rebirth of the Mediterranean.” “Our study fills a gap in the story. “The megaflood triggered the end of the Messinian Salinity Crisis (MSC) when the Mediterranean basin partially dried up as the Atlantic-Mediterranean gateway was closed, leaving behind huge bodies of salt and killing most life forms.” Amarathunga told Cosmos that the MSC began six million years ago as the European and African continental plates pushed against each other, cutting the Mediterranean off from the Atlantic at the point where Gibraltar lies today. This “gate,” says Amarathunga “was not fully closed and allowed a small amount of inflow to the Mediterranean. But it closed entirely by 5.6 million years, and this is the peak of the Salinity Crisis.” Though the scientists are not sure of the exact extent of the Mediterranean’s drying, Amarathunga says they believe its levels reduced by 1-2 kilometres, creating an eastern and western basin separated by what is now Sicily. But the Mediterranean is no longer an inhospitable brine, so what changed? Slowly, but surely, Amarathunga explains, erosion saw small amounts of water trickling from the Atlantic back into the Mediterranean. The megaflood hypothesis was first elaborated in 2009 by Spanish scientist Daniel Garcia-Castellanos who suggested that, after this initial slow flow, the “dam wall” would have broken and seen a massive volume of water enter the Mediterranean Sea. The energy produced by the mass movement of water in a single day at the peak of the flood would have been equivalent to 500 times the energy produced by Niagara Falls in a whole year. It’s estimated that the Mediterranean Sea would have risen more than 10 metres per day at the peak of the flood. “This is termed the most abrupt flood in recorded history,” says Amarathunga. “And, as the Mediterranean was filled, the global sea level was lowered by about nine metres!” Immediately after the flooding surface in the eastern Mediterranean, there is an “organic-rich layer” which shows low oxygen levels in the water, since oxygen leads to oxidation of this organic matter. This layer doesn’t appear in the western basin. So, these anoxic dead zones in the eastern Mediterranean indicates that the eastern basin was anoxic after the flood. The megaflood and the organic-rich layer deposition happened in stages. The western basin of the Mediterranean fills up first. Then, once the land barrier to the eastern basin is broken, there is a waterfall into the east. But this waterfall, Amarathunga’s work shows, would have carried with it large amounts of salt into the eastern basin. “Our interpretation is that, towards the end of the flood, both basins are mixed. But because of the floodwater’s energy, all the salt is transferred from this waterfall to the eastern basin,” Amarathunga says. “Now this salt needs to transfer that salt to the Atlantic. We used another model to estimate the time it will take to remove the salt that to the Atlantic.” “Our work indicates it took another 26,000 years to remove all the excess salt to the Atlantic Ocean and return the Mediterranean to a normal marine basin.” This lengthy transition period was unknown to scientists until now. The megaflood hypothesis is subject to some controversy, however. Some scientists suggest that the Mediterranean never dried up in large scale. This new ANU study provides evidence which strengthens the megaflood hypothesis. Amarathunga said such rapid and large transformation are rare, making the Zanclean flood a unique example of how quickly entire ecosystems can shift. But there is more work to be done to fully understand the impact of the megaflood. “It’s unclear how such a transformation would have changed the regional climate,” Amarathunga says. “Also, further studies could tell us more about how organisms evolved as the Mediterranean was reborn.” To do this, Amarathunga says that they will look for “biomarkers” in the sediment laid down millions of years ago. “Biomarkers are a very good way of telling stories like this. The techniques we will use for future research will be geochemical measurements. That includes X-ray fluorescence and X-ray diffraction. We will look at biomarkers and will also quantify the amount of organic matter in the sediment.” Amarathunga says that there are 11 sites across the Mediterranean with sedimentary records from the period – seven in the western basin and four in the east. While his research is based on one of these sites in the east, he says “we cannot just look at one site and tell a story about the whole basin.” This article originally appeared on <a href="https://cosmosmagazine.com/earth/mediterranean-megaflood-anu/" target="_blank" rel="noopener">cosmosmagazine.com</a> and was written by Evrim Yazgin. Image: Shutterstock

Travel Trouble

How the Mediterranean diet became No. 1

The Mediterranean diet was voted by a panel of 25 health and nutrition professionals as <a href="https://www.cnn.com/2020/01/02/health/best-diet-worst-diet-2020-wellness/index.html">the best diet for 2020</a>. Characterized by plant-based meals, the diet emphasizes eating less red meat and dairy, and more fish and unsaturated fatty acids like olive oil. Red wine can be enjoyed in moderation. Even if you are familiar with the Mediterranean diet, you may not know that it “involves a set of skills, knowledge, rituals, symbols and traditions concerning crops, harvesting, fishing, animal husbandry, conservation, processing, cooking and particularly the sharing and consumption of food,” as described by the United Nations Educational, Scientific and Cultural Organization (UNESCO). In 2013, UNESCO added the diet to its <a href="https://ich.unesco.org/en/RL/mediterranean-diet-00884">list of the intangible cultural heritage of humanity</a>. <h2>The Mediterranean region and its food traditions</h2> The Mediterranean area covers portions of Europe, Asia and Africa around the Mediterranean Sea. While many nations share that bio-geography and elements of the diet, only the nations of Cyprus, Croatia, Greece, Italy, Morocco, Portugal and Spain sponsored the diet’s addition to UNESCO’s list. Mediterranean food traditions have deep history, but different ingredients arrived at different times. Olives were first <a href="https://doi.org/10.1371/journal.pone.0218001">pressed for olive oil</a> sometime before 2,500 years ago. Grapes were likely first enjoyed as wild harvests, but by 6,000 years ago <a href="https://www.theguardian.com/science/2017/aug/30/traces-of-6000-year-old-wine-discovered-in-sicilian-cave">full wine production was underway</a>. <a href="https://dx.doi.org/10.1073%2Fpnas.1009363108">Domesticated grains and legumes</a> like wheat and lentils appeared between 9,000 and 10,000 years ago. Fish would have been one of the earliest resources, <a href="https://www.nationalgeographic.com/history/magazine/2018/01-02/what-is-garum-rome-fish-sauce/">traded even into non-coastal areas</a>. <div data-id="17"> </div> In spite of the diet’s guidelines, various red meats and dairy products also enjoy a long history in the region. <a href="https://dx.doi.org/10.1073%2Fpnas.0801317105">Domesticated herd animals</a> such as sheep, goats, cattle and camels arrived on the scene at least 10,000 years ago, and <a href="https://www.heritagedaily.com/2016/11/early-evidence-of-dairying-discovered/113234">dairying goes back at least 9,000 years</a> in Europe. The prominence of red meat and dairy foods in daily meals may have varied regionally, but both are deeply rooted in Mediterranean history. But these are just the ingredients. Defining a single Mediterranean diet is tricky business. The Mediterranean region encompasses hundreds of languages and cultures, culinary techniques and styles. The ancient past was equally diverse, with millennia of migration and trade across the region bringing new ingredients and culinary innovations. Ask someone in Lebanon if their food is the same as Spain’s, or someone in Morocco if their food traditions are identical to those in Greece. And no one in the Mediterranean would agree that their diet is identical to that of their ancestors. The multinational group that nominated Mediterranean food traditions to UNESCO might agree on the broadest framework, but culturally each region in the Mediterranean is distinct. <h2>What’s wrong with the Mediterranean diet?</h2> We are anthropologists who study biological and cultural aspects of nutrition and past foodways as part of human gastro-heritage. And we are simultaneously excited and concerned about the Mediterranean diet in public health messaging. Health professionals should focus on food traditions rather than just nutrients, but it worries us when one cultural food tradition is held up as superior to others — especially one that has been associated with a history of Western political and cultural imperialism. Historian <a href="https://experts.mcmaster.ca/display/levenst">Harvey Levenstein</a> writes that <a href="https://press.uchicago.edu/ucp/books/book/chicago/F/bo12778615.html">the Mediterranean diet was created</a> by physiologist Ancel Keys and his biochemist wife, Margaret Keys. In 1952, the Keys travelled to Italy and Spain and conducted some quasi-experimental surveys of blood pressure, blood cholesterol and diet. Many epidemiological studies later, the couple promoted the Mediterranean diet in <a href="https://www.nytimes.com/2004/11/23/obituaries/dr-ancel-keys-100-promoter-of-mediterranean-diet-dies.html">their popular diet book How to Eat Well</a>, later repackaged as How to Eat Well and Stay Well the Mediterranean Way. In the 1990s, <a href="https://www.internationaloliveoil.org/olive-world/olive-oil-health/">the International Olive Oil Council</a> promoted olive oil as a key ingredient in the diet, and the Harvard School of Public Health built <a href="https://memory.ucsf.edu/sites/memory.ucsf.edu/files/MediterraneanDietHandout.pdf">the Mediterranean Diet Pyramid</a>. <h2>Promoting the value of all food heritage</h2> The promotion of the Mediterranean diet is an example of what anthropologist Andrea Wiley calls bio-ethnocentrism. Wiley’s <a href="https://www.routledge.com/Re-imagining-Milk-Cultural-and-Biological-Perspectives-2nd-Edition/Wiley/p/book/9781138927612">study of milk</a> argues that although milk has been promoted as a healthy and nutritious food for all, only a segment of the human species — predominantly those whose ancestry comes from Europe, where there is a long history of dairying — are able to digest the primary sugar in milk (lactose). Bolstering one region’s diet as universally ideal ignores the long evolution of social, biological and environmental human food traditions through the development and conservation of regional and local cuisines. This includes, as found in <a href="https://ich.unesco.org/en/RL/mediterranean-diet-00884">UNESCO’s description of the Mediterranean diet</a>, the production, preparation and consumption of food through human skills, knowledge, and social and cultural practices. In a globalized world with increasing migration, retaining traditional cuisines may seem meaningless. But in fact, it may be more important than ever. Anthropological research shows that <a href="https://doi.org/10.17730/0018-7259.76.1.15">migrants work hard to maintain their traditional cuisines as part of their ethnic identity</a> and to support their health and well-being. When a health-care provider suggests to their patient that they adopt a Mediterranean diet, there are several things that can go wrong. Unless the diet is explained in detail, a patient may have a very different idea of what constitutes the Mediterranean diet. More harmfully, if a patient believes that their own cultural food traditions are bad for their health, they may give those up to adopt a diet seen as medically approved. A survey of global food shows that the core principles of the Mediterranean diet can be found in the traditional cuisines and food traditions of many people. In Mexico, for example, the combination of corn tortillas and beans — accompanied by foods like squash and tomato salsas — has yielded complete plant-based proteins that provide <a href="http://www.fao.org/3/T0395E/T0395E0c.htm">a nutritious and sustainable diet</a>. Research on soy-derived and fermented foods found in traditional Chinese cuisines shows they are <a href="https://doi.org/10.1016/j.foodres.2016.08.009">high in bioactive peptides that can provide protection against disease</a>. In a world where we are rapidly losing diverse biological and cultural heritage, we should be celebrating the plurality and unique qualities of traditional foods rather than attempting to promote and universalize one regional diet over another. Diverse traditional diets can and should be promoted through public health messaging that is culturally sensitive and inclusive. This article originally appeared on <a href="https://theconversation.com/how-the-mediterranean-diet-became-no-1-and-why-thats-a-problem-131771" target="_blank" rel="noopener">The Conversation</a>.

Food & Wine

Good things come in small packages

<div> Small things make a big difference, especially when you’re on board a ship. And cruising the seas is a breeze when you strike the right combination of size, comfort and know-how. </div> Voyages to Antiquity’s ship Aegean Odyssey is small in size but large at heart. The delightfully charming ship provides an intimate cruising experience, incorporating uniquely-crafted itineraries that highlight new discoveries, past masters and hidden gems of Europe. You also have the opportunity to immerse yourself in culturally-rich regions, while embracing all the rest and relaxation you desire. The Aegean Odyssey is a welcome difference from the larger mega liners on offer. As well as a more personalised experience, the ship’s size means she can navigate the inland waterways, like Spain’s Guadalquivir River, and she’s able to get closer into port at many destinations. By unlocking a unique combination of ocean and river cruising, Voyages to Antiquity has mastered the best of both worlds. You’ll spend longer in each destination and in many cases, you’ll spend the night in port – ultimately there are less days at sea and more time for you to enjoy the wonders of the city before you. <img width="500" height="375" src="https://oversixtydev.blob.core.windows.net/media/7817640/ship1_retouched_500x375.jpg" alt="Ship 1_retouched"/> Voyages to Antiquity not only offers a classically elegant holiday but is also dedicated to enriching your mind. Carefully selected first class guest speakers, from historians to archaeologists, convey their knowledge of the history of these remarkable destinations and bringing their cultures to life with daily lectures on board. Cruise fares are exceptional value for money with inclusions such as shore excursions, 4 or 5-star hotel stays, airport transfers, onboard gratuities, wine, beer and soft drinks with evening meals – meaning there’s not much left to pay for once you’re on board. If you’re travelling on your own, you can rest assured that Voyages to Antiquity will provide you with a replenishing and fulfilling experience. There are low single-supplements, dedicated single cabins and an engaging atmosphere to appeal to even the most discerning traveller. <img width="500" height="333" src="https://oversixtydev.blob.core.windows.net/media/7817641/oo-onboard-804_500x333.jpg" alt="OO Onboard -804"/> The 2019 Mediterranean cruising calendar is available now and for the first time ever, Aegean Odyssey will be sailing the Baltic, revealing the cultural treasures of St Petersburg and Scandinavian capitals. Also making its debut in the Voyages to Antiquity calendar is the North Cape of Norway on the legendary 'Land of the Midnight Sun' voyage, where you'll experience nature at its wildest and most spectacular. In addition to the classic <a href="http://email-voyagestoantiquity-newzealand.com/_act/link.php?mId=AJ924134022379404519416066213213&tId=97202216">Mediterranean cruises</a>, Aegean Odyssey will be returning to the Black Sea. Grand Voyages, which combine two or more of the single sailings, offers airfares included complimentary from New Zealand to Europe. This is but a small taste of the delights small-ship cruising offers. You can approach any cruise confident in the knowledge the journey will be one that provides the personal touch while offering a world of glorious opportunity. To book, contact your local travel agent. For more information, or to request the 2019 European brochure, call 0800 CRUISE (278 473), email <a href="mailto:info@vta.co.nz">info@vta.co.nz</a> or visit <a href="https://voyagestoantiquity.com">https://voyagestoantiquity.com</a>.

Cruising

How to get started on the Mediterranean diet

Dr Kate Gregorevic is a geriatrician with a research interest in health and lifestyle factors that are associated with healthy ageing and recovery from illness. The Mediterranean conjures images of warm crystal-clear water, island forests with aromatic wild herbs and incredible ancient history. Not only have people in this part of the world cracked the secret of good living, some communities in this area are among the longest lived in the world. The Mediterranean diet has been extensively studied and associated with better metabolic health, which translates to a lower risk of type 2 diabetes, heart disease and stroke. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5278943/" target="_blank">One study</a> even demonstrated that older adults who adhere to a Mediterranean diet may maintain a higher brain volume which may explain why it is protective against dementia. The Mediterranean diet isn’t a restrictive eating plan, instead it is following some simple principles as a delicious guide to better health. These are the seven key components of a Mediterranean lifestyle. 1. Eat lots of plants The traditional diet is largely based on vegetables, whole grains and legumes, which provide lots of micronutrients and fibre. In studies of large groups of people followed for many years, fruit, legumes and vegetables were all associated with a decreased risk of mortality. These foods should make up the majority of what you eat. 2. Eat fish Fish contain high amounts of omega-3 fats, vitamin D, selenium and are an excellent source of protein. Eating two serves of fatty fish, like salmon, mackeral or tuna, per week <a href="https://www.ncbi.nlm.nih.gov/pubmed/17047219" target="_blank">can decrease the risk of dying of heart disease</a> by 36 per cent. 3. Little or no meat Red meat has been shown to increase the risk of bowel cancer. Processed meats, like salami and ham are particularly harmful for health and are considered carcinogens by the World Health Organisation. Small amounts of grass fed red meat can be included occasionally, but overall red meat and poultry should be considered a treat not a staple. 4. Olive oil and nuts Supplementing a Mediterranean diet with these foods high in healthy fats can <a href="https://www.ncbi.nlm.nih.gov/pubmed/25961184" target="_blank">further reduce cognitive decline</a>, above and beyond the diet itself. Substituting olive oil for margarine or butter is an easy way to improve your brain health. 5. Limited alcohol In traditional Mediterranean societies, only small amounts of wine are drunk with meals. The evidence is still not conclusive on whether there are health benefits to these small amounts of alcohol, as some of the longest surviving groups in the world don't drink any alcohol, so there is no need to be concerned if you choose not to drink alcohol. 6. Incidental exercise Following a lifestyle of farming and fishing involves significant physical activity. Although those of us living in a traditional Western society only have to walk as far as the fridge to get our food, there are many opportunities to include more incidental exercise, like walking to the shops instead of driving. 7. Eating is a social activity Eating food is so much more than putting petrol in a car, creating meals and sharing them with others is a way of strengthening social connection. High levels of social engagement and connection, not only enrich day-to-day life, but are actually associated with longevity. Everyone deserves to eat food that makes them feel good and helps them to be as healthy as possible. Using these simple dietary guidelines can provide a map to a long life of wellbeing. Just remember to enjoy it with someone you love! Sample menu Breakfast: avocado on wholemeal sourdough toast. Lunch: a salad of chickpeas, kale, pumpkin, tomato, cheese and olive oil. Dinner: grilled salmon with a broccoli and asparagus, topped with olive oil, lemon and pine nuts. Snack: Greek yoghurt with fruit, walnuts. For the latest research on ageing well, follow Kate on Instagram <a href="https://www.instagram.com/drkate_gregorevic/" target="_blank">@drkate_gregorevic</a>.

Body

This Italian village of centenarians holds the secret to a long life

The secret to a long life may just lie in a small Italian village known for its fishing, olive groves and rolling hills. Scientist have spent the last six months researching why this one Italian village on the banks of the Mediterranean boast so many centenarians. In fact, in the village of Acciaroli celebrating a milestone 100th birthday is commonplace with one in 10 of the 700 residents expected to live to reach 100 years of age. So what did the team from Rome’s Sapienza University and the San Diego School of Medicine discover? The key to longevity is simple – a healthy Mediterranean diet with plenty of rosemary for good measure. The study found that elderly people in the village have unusually good blood circulation, which helps to feed nutrients to the body and efficiently take away waste products through the capillaries. Analysing the blood samples from more than 80 elderly people, the scientist also discovered that villagers had remarkably low levels of a hormone called adrenomedullin, more commonly seen in people aged in their 20s or 30s. Although scientists have pinpointed the exact reasons, they believe a combination of a healthy diet based on vegetables, herbs and fish, combined with lots of exercise and genetic factors has developed over centuries. <img width="481" height="353" src="http://i.dailymail.co.uk/i/pix/2016/09/04/12/00684A5F00000258-3773109-image-a-1_1472989200818.jpg" alt="Locals typically eat a Mediterranean diet based on olive oil, vegetables, fish and a fresh fruit" class="blkBorder img-share" style="display: block; margin-left: auto; margin-right: auto;" id="i-db52072c31518918"/> The elderly people in the region exercise on a regular basis, and eat plenty of olive oil, locally-caught fish and home-reared rabbits and chickens. They also add lots of local herbs to meals, particularly rosemary, which is believed to help keep the brain functioning. Quite amazingly, the residents of Acciaroli not only live long lifes, but they seem immune from age-related diseases such as dementia, heart disease and other chronic conditions. It was in the Cilento peninsula that the American scientist Ancel Keys first identified the health benefits of what came to be known as the Mediterranean Diet, based on a diet of olive oil, fresh fruit and vegetables and fish. Related links: <a href="/entertainment/music/2016/08/can-music-help-us-fall-asleep/">Can music help us fall asleep?</a> <a href="/health/mind/2016/08/stop-your-mind-racing-at-night/">How to stop your mind from racing in the middle of the night</a> <a href="/news/news/2016/08/shocking-effect-of-a-bad-nights-sleep/">The shocking effect a bad night’s sleep can have</a>

Caring

10 photos celebrate the beauty of the Amalfi Coast

Stretching along the southern edge of Italy’s Sorrentine Peninsula, the Amalfi Coast is a stunning stretch of cliffs, pristine beaches, scenic roads and white-washed homes. And if the pictures in the gallery above are anything to go by, you might be packing for a spur of the moment holiday to the Mediterranean pretty soon! In 1997 the Amalfi Coast was officially recognised as a UNESCO World Heritage site and now to celebrate the brilliance and unparalleled beauty of this spectacular corner of the world, <a href="http://www.travelandleisure.com/" target="_blank">Travel + Leisure</a> has put together a photo essay. To see the images, scroll through the gallery above. Have you ever been to the Amalfi Coast? Or have you visited the Mediterranean? Let us know in the comments section, we’d love to hear from you. Image credit: Pinterest / Travel + Leisure Related links: <a href="/travel/international/2016/07/travel-agent-guide-to-italy/">A travel agent’s guide to Italy</a> <a href="/travel/international/2016/07/10-photos-capture-the-beauty-of-the-italian-dolomites/">10 photos capture the beauty of the Italian Dolomites</a> <a href="/news/news/2016/09/italian-village-holds-the-secret-to-a-long-life/">This Italian village of centenarians holds the secret to a long life</a>

International Travel

The scary reason cruise lines are avoiding the Mediterranean

For decades it’s been one of the world’s top cruise destinations, but growing instability in the Mediterranean means many lines have pulled ships from the regions or changed their itineraries. And as many governments warn their citizens to avoid certain countries around the Med, it could mean big changes for the industry into the future. The problems began in early 2015 when a terror attack in Tunisia, a North African country that borders the Mediterranean, appeared to directly target cruise ship passengers. On March 20 17 passengers from MSC Cruises and Costa Cruises ships were killed by gunmen at the National Bardo Museum in the capital, Tunis, and most major cruise lines immediately cancelled future calls to the city. Fast forward to mid 2016 and terrorist attacks in Turkey have seen many lines cancel port calls for the capital Istanbul and other regional ports. While these attacks were not directed at cruise passengers, cruise lines feel that they cannot guarantee the safety of their passengers in these destinations. The ongoing Syrian refugee crisis is also having an impact on cruising in the region. Many smaller ports, such as those in the Greek islands, are suffering from an influx of displaced persons and travellers are looking to other destinations. No lines have specifically cancelled port calls in response to the crisis, however it is emblematic of an overall downturn for destinations affected. So what does this mean for cruisers? Overall, there are still plenty of cruise options in the Mediterranean. Lines are now focusing more on western Mediterranean itineraries, calling at ports in Spain, France, Italy or along the Adriatic Coast and steering clear of Turkey, Greece and North Africa. Some are moving ships away from Europe and increasing their presence in areas like the Caribbean, at least for the next year or so. Others are looking to new destinations in Europe, like Scandinavia, the Baltic or the British Isles. We predict the Mediterranean will bounce back and that positive changes in the current political and economic climate will see more ships returning to the region in coming years. If you’re concerned about safety the world is full of incredible cruise destinations waiting to be explored. Related links: <a href="/travel/cruising/2016/08/5-ways-to-make-your-next-cruise-extraordinary/">5 ways to make your next cruise extraordinary</a> <a href="/travel/cruising/2016/08/cruising-the-mediterranean-on-the-carnival-vista/">Cruising the Mediterranean on the Carnival Vista</a> <a href="/travel/cruising/2016/07/5-reasons-you-will-love-a-specialty-cruise/">5 reasons you will love a specialty cruise</a>

Cruising

Mediterranean salad

Using all our favourite Mediterranean ingredients, this colourful salad is easy to throw together when you’re short on time. Serves: 4 Ingredients: <ul> <li>2 tomatoes, cut into wedges</li> <li>1 avocado, sliced </li> <li>2 tablespoon lemon juice</li> <li>4 tablespoon extra-virgin olive oil</li> <li>Salt and pepper</li> <li>100g feta cheese</li> <li>½ cup pitted Kalamata olives</li> <li>1 head lettuce</li> <li>1 teaspoon dried oregano</li> </ul> Method: <ol> <li>Combine tomatoes, olives, lemon juice, olive oil and a pinch of salt together in bowl. Toss to coat.</li> <li>Arrange lettuce and avocado on plate. Add tomato and olives over, drizzling desired extra dressing over. Add feta and season with oregano, salt and pepper.</li> </ol> Related links: <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2015/01/coconut-macaroons/">Coconut macaroons</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2015/01/blueberry-cheesecake/">Blueberry cheesecake</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2015/01/mini-smoked-salmon-quiches/">Mini smoked salmon and parsley quiches</a>

Food & Wine

Cruising the Mediterranean on the Carnival Vista

It's day five of our fun-crazy Mediterranean cruise, and our ship the Carnival Vista has just arrived in Naples – fortunately the sunny one in Italy, not its storm-struck namesake in Florida, US, which featured briefly, but erroneously, in the ship's morning weather forecast. There's so little time, so very much to do. Explore the famous, ancient Roman ruins of Pompeii? Climb Mount Vesuvius for up-close views of its restless, rumbling, volcano? Take a white-knuckle, coastal drive to seaside gems such as Amalfi, Positano and Sorrento? Or, join the locals, already gathering on the Naples waterfront? Today, 200 local chefs are assembling 2000 kilograms of flour, 1600 kilograms of tomatoes, 2000 kilograms of mozzarella cheese, 200 litres of oil and 30 kilograms of basil as they attempt to break the world record for the longest pizza. Proud Neapolitans lay claim to being the inventors of the popular, cheap eat, but the world record is held by northern rivals Milan, with a distance of 1.59 kilometres. The off-beat event is bound to serve up a lot of laughs, precisely in line with the holiday-brochure pledge – the philosophy driving, the bright white, shiny-new Vista – to provide memorable "fun ashore, fun aboard". Indeed, the ship's slogan is "Fun for all, all for fun". Its long, detailed, daily list of activities, excursions and entertainments is called the Fun Times. The refreshments list comes with the "Fact: Anecdotes are 17 per cent funnier with a drink". Plastic ponchos – required only once, in Turkey, on the 10-day cruise – are sold under the slogan "Soak up the fun, not the rain". And so on. Even mundane items, such as the "privacy"/ "service-now" tags hung on cabin doorknobs, are made, well, funny. Thus, guests indicate whether they are "snoozin'" or "cruisin'" – in some cases, one suspects, "boozin" in one of the ship's 25 bars. The really, funny thing is that the Carnival Vista works wonderfully for the vast majority of guests – even for the many "oldies" like me and my wife, who far out-numbered the kids on board during a cruise run during school term-time. The floating "future of fun", as it is described by Carnival Corporation chairman Micky Arison, is an absolute whopper. It weighs 133,500 tons, stands 15 stories high, carries up to 3954 guests and has a full complement of 1450 crew. Big, potentially intimidating numbers, especially during embarkation at the start of a cruise which took in five countries: from Barcelona in Spain to Athens in Greece, via Marseilles in France, Livorno and Rome in Italy, the Greek islands of Crete and Rhodes, and Ephesus in Turkey. But thanks to a wide choice of activities, venues and excursions, and the immaculate organisational skills of the Vista's ever-cheerful staff, lines move quickly and efficiently. Queues, say, to go ashore, to dine in one of the free, self-serve restaurants, or to take an elevator to different attractions in the new "floating city" ,are generally short, fast-moving. From the moment visitors come aboard via the atrium, which features a colourful triple-deck, LED column filled with writhing underwater shapes, they stream off in many different directions. They soon spread out, to spacious, brightly coloured rooms, state-rooms and suites, daily decorated by "towel art" – now so popular it's the subject of a new do-it-yourself book available on board – or dash off to investigate the ship's myriad attractions on offer, in some places round-the-clock. They range from state-of-the-art, high-activity, outdoor thrills and spills in the sports area to a library stocked with the latest bestsellers. From a "peleton" of spinning gym bikes and running machines to an extensive casino, where the roulette wheels and slots whirl well into the night. Where better to start than at the top, in the Carnival Waterworks, where grown-ups and kids alike can "spiral down classic slides, and get drenched by a giant bucket of water"? Or, take the long way down by raft-riding tube, on the twisting, 150 metre-long Kaleid-o-Slide. Yee-ha! For even more thrills, guests can strap themselves into an open, streamlined "capsule" and pedal along the unique SkyRide, on a 300m, circular track, suspended more than 50m above the sea. Still not exhausted? Well, it's time to head across to the Sportsquare, which offers mini-bowling and arcade-style basketball, as well as ping-pong, mini-golf, five-aside football and table tennis, where I was daily humiliated by my wife. <img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/25729/image__498x245.jpg" alt="Image_mediterranean cruise" style="display: block; margin-left: auto; margin-right: auto;"/> Only slightly less athletic pursuits can be found every afternoon, usually in the Ocean Plaza, including such things as the "Hip-hop", "Pop Workout", "Country Line", "Latin America" and "Groovy 60s", (from the Twist to the Mashed Potato), dance classes. In need of a lie-down, rub, massage, body wrap or other expert treatment after all that exercise? Then head for Cloud 9 which comforts, pampers, offers, among other things, infra-red sauna, sensory showers and the "hamman", a chamber similar to a Turkish bath. Feeling hungry after all that activity, or inactivity? Not surprisingly, given the number of guests aboard, the Carnival Vista offers more than a dozen places, some round-the-clock. That's more than a different one a day for guests taking the cruise from Barcelona to Athens. Some are included in the overall cost of the cruise. Others, such as Bonsai Sushi, Ji Ji Asian Kitchen, Cherry on Top ice cream parlour, the Italian Cucina del Capitano, Guy's Burger Joint and the Blue Iguana Cantina, which specialises in tacos and burritos are very reasonably priced – even for Australians armed only with weakening dollars. A full day done? Well, no. According to our hyper-active cruise director Matt Mitcham, it's only just beginning. For, guess what? The fun is only just beginning. "Viva Variety!" In the Imax Theatre – the only one sailing the seven seas – the larger-than-life screen and immersive sound system is being readied to blow guests away with a triple-header: the doco A Beautiful Planet, The Jungle Book and, in 3D, Batman v Superman: Dawn of Justice. At the same time, there will probably be movies, too, showing in the Thrill Theatre in the Multiplex, and Dive-in Movies screen in the Seaside Theatre. In the Liquid Lounge, the US$750 balloon bingo is just beginning, while in the Limelight Lounge the Punchline Comedy Club is also opening for laughs. Be warned, though: the later the presentation, the lewder, the more provocative, the performance. Indeed, some of it is adult-only. A cheeky poster promoting the late, late shows, suggests, "If you don't like the language, please sit right at the front where we can see the look on your face". You have been warned. Elsewhere, some guests are singing along in a High Seas karaoke session. Some are up on stage playing giant-size versions of well-known board games. And the cast are warming up and the audience is queuing up for the big, live, Playlist Productions show of the evening. One night it's celebrating "the rhythmic sounds of Cuba", another "New York City nightlife of the 70s", and yet another, entitled "America Rocks!" It's time, says Matt, to "pump your fists to the best American rock anthems". And if guests are not wiped out by all this fun, this activity, there are late-night deck parties: the Rock-n-Glow Party, the Mega Deck Party and the "awesome" , the "totally bodacious", Serenity Night party, with DJ JBLENDZ. It promises "great music, fresh sea air, and a lounge vibe to inspire romance, camaraderie and maybe even a little dancing fun!" Or you could go shopping, visit the on-board art gallery, read a book from the library or, like we did sooner or later: go to bed. All the rooms, whatever their style and price, were not just meticulously maintained by our jovial cabin steward, Leonardo; they seem soundproof. Fun, like cruise ships, comes in all shapes and sizes, we reflected as we happily returned to the Carnival Vista after a day's sightseeing in Naples, where a local guide told us that the infamous mafia were still active locally. "But they only kill each other," she smiled. We are pleased to be back in our big, temporary home. Pleased to relax, to go to the gym, to read a book, to go to a show, to go to bed early. Well, woo-hoo, 10pm! Pleased, too, to discover that in our absence, Naples had triumphed. It had wrenched from Milan the world record for the world's longest pizza, with a length of 1.85 kilometres. Bravissimo! Have you ever cruised with Carnival? Do you have any cruises on the cards? Let us know in the comments! Written by John Huntley. First appeared on <a href="http://Stuff.co.nz" target="_blank">Stuff.co.nz</a>. Image credit: Stuff / Carnival Cruise Line Related links: <a href="/travel/cruising/2016/07/private-port-welcomes-cruise-passengers-into-life-of-luxury/">Private port welcomes cruise passengers into life of luxury</a> <a href="/travel/cruising/2016/06/the-best-unknown-cruise-lines/">5 lesser-known cruise lines you will love</a> <a href="/lifestyle/retirement-life/2016/04/how-you-can-make-money-from-cruise-liners/">How you can make money from cruise liners</a>

Cruising

Spiced pumpkin and carrot salad

Just because the temperatures are dropping doesn’t mean you can’t still enjoy a good salad. Packed with flavour but light on calories, this Mediterranean-inspired spiced pumpkin salad is a fantastic entrée or lunch. Serves: 4 Ingredients: <ul> <li>400g pumpkin, peeled and thinly sliced</li> <li>2 carrots, peeled and sliced</li> <li>1 teaspoon olive oil</li> <li>½ teaspoon ground cumin</li> <li>¼ teaspoon ground ginger</li> <li>¼ teaspoon garam masala</li> <li>50g baby spinach leaves</li> <li>1 tablespoon currants</li> <li>1 tablespoon flaked almonds, lightly toasted</li> <li>½ cup reduced fat natural yogurt</li> <li>1 teaspoon lemon juice</li> </ul> Method: <ol> <li>Toss pumpkin and carrot with oil and spices. Lay evenly on a lined oven tray and bake at 200°C for 15 minutes, or until tender. Allow to cool.</li> <li>Assemble roast vegetables, spinach, currants and almonds on serving dish.</li> <li>Combine yogurt with lemon juice and drizzle over salad.</li> </ol> Recipe courtesy of Legendairy – <a href="http://www.legendairy.com.au/recipes/the-dairy-kitchen-recipe-landing" target="_blank">visit their site for more delicious food ideas.</a> Have you ordered your copy of the Over60 cookbook, The Way Mum Made It, yet? Featuring 175 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk" target="_blank">head to the abcshop.com.au to order your copy now</a>. Related links: <a href="/lifestyle/food-wine/2016/05/diy-pumpkin-bread/">DIY pumpkin bread</a> <a href="/lifestyle/food-wine/2016/03/pumpkin-pie/">Pumpkin pie</a> <a href="/lifestyle/food-wine/2016/03/pumpkin-juice/">Pumpkin juice</a>

Food & Wine

Mediterranean fish stew

This rustic Mediterranean fish stew is quick to whip up and is sure to warm your belly on a cold night. Ingredients: <ul> <li>Large splash olive oil</li> <li>1-2 red onions, roughly chopped</li> <li>3 large cloves garlic, finely chopped</li> <li>½ to 1 cup parsley, chopped</li> <li>2 400g can chopped tomatoes</li> <li>1 green capsicum, diced</li> <li>Salt and pepper</li> <li>250ml fish stock</li> <li>600-750g firm fish fillets, rinsed and dried on paper towels</li> </ul> Method: <ol> <li>Heat the oil in a soup pot or wide saucepan. Add the onion and sweat for a few minutes. Throw in the garlic, parsley and capsicum and stir over a low heat until garlic just begins to change colour (try not to burn the garlic).</li> <li>Add the tomatoes and simmer for about 10 minutes. Season with salt and pepper (although watch the salt due to salt content in stock).</li> <li>Add the stock and bring to the boil, then simmer for another 10 minutes.</li> <li>Chop the fish into similar size large-ish pieces. Carefully put the fish fillets into the pot (add some water and/or wine if necessary so liquid covers the fish).</li> <li>Cook gently until the fish is just cooked through (seven to eight minutes). Shake the pot if necessary, but do not stir or the fish will break up.</li> </ol> NOTE: Serve hot with crusty bread, or a carb of your choice (we had that easy favourite, couscous, tonight). If you want to flash it up a bit, you can pop in some mussels or prawns. Tonight's meal was a last-minute decision and I only had about 350 grams of fish, but we stretched it to feed the three of us. Written by Marija Vidovich. First appeared on <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a>. Have you ordered your copy of the Over60 cookbook, The Way Mum Made It, yet? Featuring 175 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk" target="_blank">head to the abcshop.com.au to order your copy now</a>. Related links: <a href="/lifestyle/food-wine/2016/01/thai-green-beef-curry/">Thai green beef curry</a> <a href="/lifestyle/food-wine/2016/01/massaman-curry/">Massaman curry</a> <a href="/lifestyle/food-wine/2016/01/lamb-tomato-and-spinach-curry/">Lamb, tomato and spinach curry</a>

Food & Wine

A guide to Mediterranean plants

Thinking about sprucing up the garden now its spring? Mediterranean plants will make the perfect addition as they are stylish, low maintenance and easy to grow. Particularly thriving well in our country’s climate, Mediterranean plants survive both the hot dry summers and the cool wet winters.  Offering a beautiful array of colours, textures and scents, plants of this variety are ideal for creating a little paradise in your garden. Here are some suggestions to get you going.TreesOlive treesOlive trees are the most well-known Mediterranean tree and with good reason; the thick grey foliage makes a beautiful backdrop in gardens and will last a life time. They usually grow to around five metres and do very well across Australia. Olives can be pruned into large standards or hedges.Growing conditions: Full sun, will grow well in most soils but needs good drainage.Double flowering cherry plum The beautiful pink flower and the vase shape of this plant make it popular around the world. They generally grow to around three to four metres and will live for many years. The cherry plum is a great ornamental addition to any garden.Growing condition: Full to partial sun, fertile, deep soil that is not highly alkaline.ShrubsRockroseThe rockrose is sure to lighten any garden with their vibrant colours – pink, rose, yellow or white depending on species – and aromatic fragrance. They are tough shrub so minimal maintenance is needed and it will fare well in heat, wind and drought. Ranging in sizes from small to large, you’ll be sure to find one to fit your garden.Growing condition: Full sun, very well drained soilSilver wormwood There are many attractive versions of the wormwood but our favourite is the silver wormwood. It has a unique and alluring silver foliage which will make your garden sparkle in the light.Growing condition: Full sun, well-drained soil.Kitchen/garden plantsLemon Nothing says Mediterranean garden like a lemon tree. Most varieties grow between two and three metres in height and can be grown virtually anywhere in Australia. They are a hardy tree but in exceptionally dry times, help the tree out by watering it well.Growing condition: Full sun.Rosemary A great Mediterranean shrub for your garden and your kitchen alike, it’s not only an indispensable herb for cooking but provides a wafting fragrance in the breeze. The dainty mauve and blue tubular flowers will also make a pretty addition to your garden. Any herb such as sage, thyme and lavender would complement your Mediterranean paradise as well.  Growing condition: Full sun, well-drained garden soil.Deciduous climbersTrumpet vineProducing masses of orange to red trumpet-shaped flowers (some growing over eight cm), the trumpet vine needs a solid structure to support its growth. Offering both shade and beauty, it is a must for a Mediterranean garden.Growing conditions: Sun or partial sun, moderately fertilised, moist but well-drained soil.Grapevine One of the toughest and most drought-tolerant climbers, there are many varieties of the grapevine including table and wine grape to choose from. Make sure it’s supported by a sturdy structure as grapes grow to be big and heavy. Growing conditions: Sun or partial sun, neutral to slightly acid soil.

Home & Garden

A guide to Mediterranean plants

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