Ditching Diet Dogma and Why Insulin Isn’t The Bad Guy | Thomas DeLauer | EP #265

By Ashley Jean June 18, 2023 17 mins read 4749 Views

Living healthy is about much more than what you eat. It's about finding a balance between body, mind, and spirit.

At Paleovsketo, we believe this starts with being aware of all the ingredients and sources in what we consume daily.

By understanding how our diet works together with our lifestyle and habits, we can begin the journey to better health.

It's not just about eating the right food; it's also about developing positive behaviors for lasting changes.

The key is basically learning to trust yourself and your intuition when it comes to deciding what’s best for your body.

For example, instead of trying a certain trend because everyone else is doing it or looking at calorie counts on packaging labels while shopping, focus on maintaining an overall healthy mindset and getting into the habit of aiming for a wholesome diet made up of mostly whole foods.

This will bring clarity around choosing better options no matter where you are or what’s available.

Ultimately, only you know what fits within your life and dietary needs - so have faith in yourself!

Ditching Diet Dogma and Why Insulin Isn’t The Bad Guy | Thomas DeLauer | EP #265

Frequently Asked Questions

Is the Mediterranean Diet expensive?

The Mediterranean diet can be very affordable with readily available ingredients. Local grocery stores and farmers' markets have many staple foods. Shopping for organic products, premium proteins or specialty items like extra virgin olive oil, can prove more costly. Therefore, make sure to have a budget and plan your meals accordingly. Saving money is possible by using leftovers from past meals, and bulk-freezing food such as fish or grains.

What is a Mediterranean diet's best fruit?

Fruits commonly found in the Mediterranean Diet include apples, oranges, grapes, melons, pears, figs, dates, and berries. To add more nutrition to your breakfast, you can try adding fresh fruit to smoothie bowls or parfaits. Greek yogurt can be spread on toast with dates and topped with some honey. Additionally, having fresh fruit sliced over salads adds flavor and nutrients to meals and can help satisfy cravings for sweet taste components. You can also enjoy healthy snacks like nuts, seeds and almonds. Also, dark chocolate may be a good option for antioxidants. Discover the diverse local foods that are considered to be staples in Mediterranean countries and enjoy the rich flavors of this ancient diet.

Is milk OK on the Mediterranean diet?

Yes, milk in the Mediterranean diet is allowed. The Mediterranean diet is rich in dairy products, such as low-fat yogurts and cheese. These products provide calcium and other key nutrients. Also, milk is nutritious and should be included in moderation in your daily drink routine. You can make delicious dishes with milk, such as oatmeal or smoothies. Opt for organic varieties whenever possible to promote more sustainable farming when shopping for milk. For a healthy start to your day, add milk to breakfast options such as avocado toast or smoothie bowls.

Can the Mediterranean Diet be vegetarian

Yes, you can adapt the Mediterranean Diet to be vegetarian. You can follow this eating plan if you are a vegetarian. Vegetarians can opt for a variety plant-based protein source, including legumes, nuts, seeds and other staples of the Mediterranean Diet. Healthy fats such as olive oils, olives, or avocados can help to replace the protein source. Alternate dairy sources, such as soy yogurt or tofu, can be used to supplement the diet. You can also try other options such as mashing beans with toast, adding nuts or seeds to salads and bowls, serving hummus throughout the day with vegetables, or substituting ice-cream with frozen banana slices for dessert.

Can the Mediterranean diet be gluten-free

Yes, you can adapt the Mediterranean Diet to be gluten-free. You don't have to eat whole grains of carbohydrates like wheat or barley. Gluten-free grains such quinoa and millet can be added to your meals. Additional gluten-free options include fruits like melon, pears and fresh vegetables as well as legumes, nuts, seeds and nuts. Individuals who are allergic to dairy and milk may find it beneficial to choose lactose-free options for protein. You might also consider making porridge as an alternative to oats, eating baked salmon with potatoes, or bean soup for lunch, and roasting vegetables with herbs as dinner.

How do I get started on the Mediterranean diet?

Get started on the Mediterranean diet by stocking up your kitchen with fresh fruits and veggies. This could be as simple as making a variety of vegetables and proteins that can be used in recipes for the week. Quinoa, oat groats, and millet can be substituted for refined grains. Healthy fats, such as olive or sesame, should also be added to meal prep to increase flavor and nutritional value. Garlic, oregano basil, garlic, and turmeric all make great additions for meals.

Statistics

Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)

External Links

How To

How to plan a week of Mediterranean-inspired meals that are delicious and healthy?

A Mediterranean diet can improve your overall health and life quality. This healthy eating plan is rich in nutrients and emphasizes whole grains, legumes fresh fruits and vegetables, as well as healthy fats. This eating plan can provide many benefits such as better blood lipids, glucose control, lower risk of certain cancers and depression, better weight management, cognitive function, and better cardiac health.

Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.

You can plan a week full of healthy and delicious meals that follow the Mediterranean diet guidelines. Start by focusing on certain components. ; fruits for desserts snacks smoothies, etc. Seasonings, herbs, tasty sauces, plus optional dairy yogurt cheese and kefir. Mixing up different combinations will allow you to get the right amount of nutrients and maintain flavor balance. This is a key element in a Mediterranean lifestyle. You will see even greater improvements in your body composition and health if you combine the meal with regular exercise.