Mediterranean Diet

 What is the Mediterranean Diet ?

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The Mediterranean diet evolved over centuries as a regional and also a traditional style of eating with some people coming from the Blue Zones areas of the world with the longest life expectancy which include Ikarai(Greece) and Sardinia. The diet emphasis ‘YOU ARE WHAT YOU EAT’ it’s a lifestyle change, not a quick diet fad or cleanse, and its stated by the Greek word as ‘diaita’  meaning way of living. So you will also have to look at not just food but healthy ways of living being active and celebrating how to be well with family and friends.

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The history of the Mediterranean diet originated from the Middle East but later expend to the Greek Islands and regions near the sea with modern world now highlighting the nutritional benefits. Grains, olives, dates, pomegranates, figs and grapes are the original basis of the diet elements.

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In recent years the interest in finding diet patterns to fulfil the nutritional needs of today’s population with urbanisation there have been rapid changes to our lifestyle and eating habits.The Mediterranean diet which includes consumption of natural/nutritional Flora& Fibre foods ,  olive oil, Omega 3 oils from fish , fruits and vegetables.

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The  Mediterranean diet encourages you to BEGIN NOW by not tolerating unhealthy foods and start getting into the cycle of stopping from indulgences these are all weaknesses we need to correct with foods such as Sugary staples (Cakes, ice cream and soda or French fires).

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Avoid Trans fats(butter, cream, lard, palm oil)

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Avoid Processed packaged food (bacon, convince food)

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 Is Mediterranean Diet Just Healthy eating?

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Ultimately the Mediterranean diet includes consuming fresh wholesome foods, reduced starch, refined carbs, processed food and less alcohol and that means moderate intake. But more importantly the Mediterranean diet is successful in these regions because its their lifestyle that benefits them the combination of physical exercise and sharing time and meals with others leads to wellness and happy living.

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Short term changes from even 2 months I noticed reduced in body bulk since I regulated my carb intake. I also learnt by planning I did less craving binges and incorporating your daily exercise or walks to your routines.

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Long term you will reduce health risks such as High blood pressure, sugar levels and general cholesterol behaviour improve. Studies have shown reversal of certain conditions to be monitored as part of your programme.

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The Mediterranean Pyramid

From scientific evidence to the new recommended way of life from a wide range of experts from nutritionists, sociologists and agriculturists have formed the Mediterranean diet Pyramid,  which addresses what a healthy adult should be adapted to as a educational tool we should be following. The pyramid highlights the upper levels of food should be eaten in moderate amounts such as animal sources and sugars should really be occasional. Alcohol should be consumed mainly with food and in moderation. This plant-based diet is also characterized by high to moderate intake of fish and shellfish, moderate to low consumption of eggs, poultry, and dairy products (cheese and yogurt).

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Habits of a Mediterranean Diet from Blue Zones ?

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Instead of your goal being I want to lose 20 stone this month think about it I want to make my life better acquiring new habits that will change a lot more in other areas. Living longer and feeling healthier as adopted from regions of the world include lots of things that contribute to health and here are some key habits taken from Blue Zones of the Mediterranean

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Check out details : 20 Habits For a Healthier, Happier Life - Blue Zones

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• Find a Hobby or Join a Meetup Group

• Volunteer

• Sit Down and eat a meal with a friend or Family

• Get Enough Sleep

• Move More

• Get out every day

• Eat Less Meat

• Nurture your spirituality

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Plan your diet plan

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Like anything for this to work you need to design a suitable meal plan for incorporating Mediterranean style foods. Its about the small steps that then turn into habit. Its about controlling your consumption, being full only up to 80%, or  of certain foods not exceeding 10% of your daily consumption like  saturated fats so the Med diet requires lower saturated fats more.

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Begin eating breakfast as a family routine with limited sweet serials to bountiful fruit and fibre foods

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Ban butter maybe try salad spreads or use tahini instead of thick spreads.

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Include daily abundance or 7-10 servings of fruit and veg this may sound hard but you can cut raw vegetables with a healthy dip as snacks.

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Snack on nibbles and nuts a handful around to stop that craving

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Feast on Fatty Fish it really is a good alternate source of protein. If you don’t have much fish try Friday Fish day or incorporate it in sandwich wrap. Try supplements for n-3 fat intake from dietary or supplementary fish oil tablets. One recent study has shown that this may not be suitable for people with angina.

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Desserts can include fruit  even add brown sugar drizzled on it

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Season and spices help make food even healthy non tasty food flavoursome.

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One glass of red wine a day does not mean 3 a day is even better so less alcohol – Usually consumption of small glass of red wine daily ensure you don’t consume cheap brand wines with sulphates go for more organic or regionally sourced brands.

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Choose oils/spreads that are higher in monounsaturated and lower in saturates, e.g. olive oil and rapeseed oil.

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Reduce salt intake by using less at table, in cooking, and salty foods or even better uses spices instead.

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Eat more starchy foods, e.g. bread, potatoes, pasta, rice – yes I know these are carbs but ultimately they are healthy in proportion not fried and with other ingredients.

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14 day Meal plan

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Get yourself organised and plan for two weeks pick recipes for each day and have the ingredients ready from your shop so you save time and effort or even don’t stumble for that take out or ready meal. The plan will help guide you and help you learn how you can be creative. Write details of snacks and main meals in a two week diary:

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Day 1

• Diet :Breakfast, Lunch , Dinner, Snacks, Drinks

• Exercise: Daily walk 10k steps with a friend, online Yoga class

• Social: Eat one meal with others or call a friend for a chat

• Sleep: Sleep 7-8 hours where possible naps also help where time permits

 

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To help stick to your plan suggest it to a friend or family member and announce to others your embarking on this that way this form of commitment will help you keep it up. The recommended daily calories meal plan derive a daily intake of 1500-2000 (DCIV) which is generally standard for men and women. Using apps like My Fitness Pal will help you monitor this and use a Diary for these two weeks to note down. Also before you start try the Harris Benedict Equation online to help estimate a more accurate Basel Metabolic rate BMR intake.

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Why not try it and select from recipes or adapt certain meals you have to include healthier options. Details of the recipes will be included

 

Breakfasts

• Shakshuka

• Quinoa Breakfast bowl

• Eggs and Spinach

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Salads Soups

• Greek salad

• Lebanese Fattoush

• Tuna Salad

• Spring Soup

• Lentil Soup

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Sides

• Peppery Potatoes

• Greek Guacamole

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Mains

• Pizza

• Mackerel Pasta

• Mushroom Pasta

• Salmon & Asparagus

• Souvlaki Skewers

• Mediterranean Minestrone

• Baklava

• Plum  & Pomegranate Potpourri

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