The Mediterranean Diet & Lifestyle

An overview and deeper look into the health benefits and key guidelines for starting a mediterranean diet and lifestyle.

I recently shared that the focus of this blog was shifting slightly to be more Mediterranean Diet and Lifestyle focused. Many reached out to express their interest and inquire more about what that means.

This post is dedicated to explaining the health benefits and Mediterranean Diet Guidelines.

What is The Mediterranean Diet

In short, it’s a heart healthy diet based on the typical recipes and cooking styles of the countries bordering the Mediterranean Sea (including France, Portugal, Italy, Greece, and Spain).

My first trip to Italy involved a beautiful afternoon in Cinque Terre

The Mediterranean Diet has been the focus of many research studies over the last 2 decades for it’s reported association with decreased risk for heart disease and other chronic diseases.

Key Characteristics of The Mediterranean Diet

The Mediterranean Diet is a healthy eating pattern and lifestyle that focuses on –

• Eating primary plant based foods –  fruit and vegetables, whole grains, legumes, seeds and nuts
• Focusing on fresh and local food instead of pre-packaged, heavily processed foods
• Eating fish at least 2 times a week
• Moderate intake of dairy
• Limiting red meat consumption
• Focusing on heart healthy fats instead of saturated fats and trans fats (ie olive oil in place of butter)
• Using fresh herbs and spices to flavor foods in place of salt
• Limiting refined grains and added sugars
• Red Wine in moderations
• Enjoying meals with family and friends
• Being active and getting plenty of exercise

A beautiful farmer’s market that was open even day during a trip to Nice, France

Health Benefits of Going Mediterranean

I love that the Mediterranean Diet focuses on a whole lifestyle and healthy way of eating across your lifespan instead of a quick fix, restrictive type diet.

Since we don’t eat specific foods simply based on their nutritional benefits, it’s important to focus on your way of eating as a whole. The foods work together to create a balanced, healthy way of eating and living.

According to the 2015-2020 Dietary Guidelines for Americans, “about half of all American adults have one or more preventable, diet-related chronic diseases” (including cardiovascular disease, Type 2 diabetes, and obesity).

Research, like this article published in the New England Journal of Medicine, has shown that following a Mediterranean Based Diet can lead to a reduced risk of heart disease and cardiovascular mortality.

Further studies also show that the focus on hearty healthy fats like extra virgin olive oil and nuts may lead to a reduced risk of breast cancer, however, more research is needed.

Walking everywhere is a great way to increase daily physical activity. We walked about 4-6 miles a day in Italy, France and Greece

A lifestyle and diet that focuses on fresh fruits and vegetables, heart healthy fats, limiting added sugars and getting plenty of daily activity can also lead to a decreased risk of obesity and type 2 diabetes.

How to Begin a Mediterranean Inspired Lifestyle

So now the fun part – making small changes to begin a mediterranean inspired lifestyle in your own home.

Below are my simple tips for going Mediterranean –

1. Slowly increase your fruit and vegetable intake each day
   • Add fresh fruits and vegetable to each meal
   • Consider using fresh fruit as a dessert in place of cakes or pies
   • Try going vegetarian one day each week to incorporate more vegetables into your meals
2. Enjoy fish at least two times a week
   • Fatty fish like mackerel, trout, sardines and salmon are rich sources of Omega 3 fatty acids and staples in the mediterranean style diet
   • Try replacing a poultry or pasta dish each week with a new fish centered recipe
3. Focus on Heart Healthy Fats like olives, nuts, seeds, and olive oil
   • Cook with olive or avocado oil in place of butter
   • Add nuts and seeds to salads, pastas and meals for increased protein and heart healthy fats
   • For example, try pistachios in place of breadcrumbs on baked chicken or walnut baked cod one night for dinner (it’s delicious)
4. Use fresh herbs and spices for flavor
   • The Mediterranean style diet includes recipes that are full of flavor thanks to herbs like dill, oregano, parsley and basil.
   • Try making a vinaigrette with fresh herbs for salads
   • Marinade chicken or steak in a hearty healthy, herb based marinade like olive oil, thyme, and rosemary.
   • A little lemon and fresh herbs go a long way to season things like chicken, fish and pasta
5. Try New Recipes
   • Branching out to try new recipes are a great way to discover new ingredients and flavors. My Pinterest page is full of Mediterranean Recipes for inspiration.
   • Try a new grilled vegetable and smokey eggplant dip for an appetizer in place of cheese and crackers, never had homemade tazaziki sauce – give it a whirl.
6. Make Food Something to Enjoy
   • Throw a mediterranean inspired dinner party and invite friends over to enjoy all the flavors and food
   • Don’t concentrate on calories, just enjoy food and sharing it with family and friends
7. Get Active
   • Make daily physical activity part of your lifestyle – take an evening walk, try a new fitness class, sign up for a fitness related event, start a challenge with friends
   • Find something you love to do and make it feel less like a chore and more like a fun hobby

We stayed at an Air B&B in Italy summer where the host made us this delicious bruschetta from tomatoes and herbs from their garden

I’m so excited to share this journey with you! I encourage you to contact me if you are thinking about going Mediterranean in your lifestyle!

Here are some amazing Mediterranean-Inspired recipes to get you started…