From Sicily with Love - Ciao Italia with Mary Ann Esposito

We invite you to join us in our mission of embracing healthier living through education, inspiration and empowerment. You are a part of the universe, so act like it - with confidence, grace and integrity.

Share your stories, passions and delicious recipes with our community; together we can revolutionize the way people think about healthy eating. All contributions are welcome - just email us at [email protected]!

Frequently Asked Questions

What foods are prohibited on the Mediterranean diet?

Certain food groups are not included in a Mediterranean diet. To maintain the health benefits of this diet, certain foods should not be consumed. While these foods may be acceptable as part of a healthy diet plan, it is not recommended that you consume them all the time.

The Mediterranean diet prohibits whole-grain breads as well as starches, including white bread, sugary cereals, breads made from refined flours, and any other high-processed baked goods. These items are rapidly absorbed as sugars into your system and can cause weight increase over time. These products are not as rich in vitamins and minerals than whole grain alternatives like quinoa, millet, or barley.

Other sugars fall under this category too. Limit your intake of sweetened beverages, such as soda, tea with added sugars, or juices. These won't help you manage weight, or provide healthy nutrient profiles.

When it comes to meats, red meats and processed meats should not be included in any version of a Mediterranean-style meal plan. Red meats or processed meats contain high amounts of saturated fat. This increases cholesterol and can increase the risk of developing cardiovascular disease. Because nitrates are associated with cell damage responses in the cells, processed lunchmeat products can increase cancer risk. Dairy products should be avoided as many cheeses have high levels of saturated fats.

According to nutrition professionals, fish should not exceed three times per weekly.

What are the key principles of the Mediterranean diet's basic principles?

Mediterranean lifestyle is known for its emphasis on healthy and nutritious food choices, regular exercise, and regular socializing. This diet emphasizes fruits, vegetables, whole grains, legumes, healthy fats such as olive oil and nuts, and a moderate intake of dairy products, fish, meat, and poultry. Red wine is encouraged in moderation. The basic principles of the Mediterranean diet are:

1. Consume primarily plant-based food, such as fruits and vegetables, whole-grain breads and cereals, beans (legumes), seeds, nuts and seeds, healthy fats from olive oils and olives, yogurt (preferably nonfat), fish (at minimum twice per week), and small amounts lean poultry and red meat approximately once per week. Avoid fried foods.
2. When possible, prefer fresh ingredients to pre-packaged processed foods.
3. To add flavor to your dishes, you can use herbs rather than salt.
4. You can incorporate physical activity into your day, such as going for a walk after dinner and taking part in a class.
5. Enjoy meals with your family and friends, and enjoy the pleasure of sharing food.
6. Pay attention to the tastes, textures and smells of your food. This is mindfulness eating. This will allow you to know when you feel full and satisfied.

Is the Mediterranean diet predominantly plant-based

Yes, the Mediterranean Diet consists primarily of plants. The Mediterranean Diet is primarily plant-based. This includes fruits, vegetables and legumes as well as nuts and seeds. Because of their historical presence in the Mediterranean Sea, red meat, poultry and fish are also found in small amounts. These protein sources can be omitted for those opting for a vegan or vegetarian lifestyle within this eating style. You can also find other dairy sources, like soy yogurt or tofu, that provide additional nutrition.

Is the Mediterranean Diet suitable for people suffering from certain health conditions like diabetes?

People with diabetes or other health issues will find the Mediterranean Diet helpful. This diet emphasizes whole foods, limits refined sugars and carbs, and focuses on healthy fats over butter or lard. This helps reduce the risk of developing diabetes in those not yet living with it and controls blood sugar levels for individuals with diabetes. Incorporating light exercise into your diet can help stabilize and regulate blood sugar levels. Healthy food swaps like replacing white bread with whole grain bread or adding nuts in salads to replace crackers can help create a balanced eating plan that's suitable for managing symptoms and conditions.

Is the Mediterranean diet costly to follow?

The Mediterranean diet is generally inexpensive, with affordable and accessible ingredients. Many of the staple foods can be found at local supermarkets or farmers' markets. But, it can be more expensive to shop for organic products or high-quality protein, as well as special items such extra virgin olive oils. It is important to set aside a budget for your meals so that you can plan your meals accordingly. Additionally, using leftovers from previous meals and bulk-freezing food items like fish and grains will help save money over time.

Can I have alcohol on the Mediterranean Diet?

It is possible to drink moderate quantities of alcohol in the Mediterranean diet. This drinking style should be limited to 1 glass daily for women and 2 for men. Suitable drinks include dry wines, beer, and spirits made with natural ingredients such as brandy, vodka, whiskey, or gin. Because of their high sugar content, avoid heavy spirits like cocktails. A daily intake of water or herbal drinks can keep your body hydrated and reduce sugar cravings.

Is it possible to lose weight by following the Mediterranean diet

It is possible to lose weight by following the Mediterranean Diet. The Mediterranean diet is a focus on whole foods (vegetables, fruits, legumes) and high quality fats such as olive oil. This can help lower calories and provide essential nutrients to your overall health and wellbeing. This eating plan can help you lose weight by incorporating physical activity. Additionally, reducing highly processed foods, red meat consumption, and added sugars can help maintain a healthy weight over time if paired with the right mindset!

Statistics

• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
• 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)

External Links

my.clevelandclinic.org

• Mediterranean Diet

health.usnews.com

• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Top Diets for 2023 - Expertly Review - US News Health

oldwayspt.org

• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

pubmed.ncbi.nlm.nih.gov

• Health Benefits and Molecular Mechanisms of the Mediterranean Diet - PubMed


• PubMed: The Mediterranean Diet and Cardiovascular Health

How To

How the Mediterranean Diet Helps You Lose Weight And Feel Great

The Mediterranean Diet is an eating pattern that emphasizes healthy fats, whole grains, legumes, and fresh fruits and vegetables. It has been associated with numerous health benefits such as better blood lipids. Improved glucose control. Reduced risk of depression and certain kinds of cancer. Better cardiac health. Improved cognitive function. These tips will make it easier to adopt a Mediterranean diet. Start by switching high-calorie snack foods like chips to nutrient-dense veggies. Learn how spices and other vegetable-derived ingredients can be used to enhance your diet. You can increase your satisfaction by incorporating grains, legumes, or high-fiber foods. These steps will help you enjoy your food, while also helping to improve your health.

Resources:

Moroccan Meatballs Ingredients Charmoula Marinade 1/2 Tbsp. Chili flakes dried 1/2 Tbsp. sweet paprika 1/2 tsp. 1/2 tsp. grated..

Healthy Mediterranean Seed Options Nuts, seeds and legumes are a key component of the Mediterranean diet. These nutrient-dense foods can offer a wide range of benefits including heart..

The Mediterranean Diet: What Your Heart Desires | Julia Zumpano, RD At Paleovsketo.com, we bring you only the highest quality content on the lifestyle choices of Paleo, Keto, Mediterranean, and plant-based dieting,..

Sweet Noodle Kugel Kugel, a Jewish dish that looks like a casserole or pudding, is a traditional Shavout food. INGREDIENTS:1 cup golden raisins12 oz wide egg..

Mediterranean diet and brain health: Mayo Clinic Radio We're dedicated to helping people eat healthy and live fuller lives. If you’ve got something to share that could help, we’d love to hear it.Whether..

The Mediterranean Diet: What Your Heart Desires | Julia Zumpano, RD For more information about the Mediterranean Diet, please visit https://cle.clinic/3YRr2fm There's a reason why the Mediterranean Diet serves as the bedrock

The Mediterranean Diet Welcome to Paleovsketo.com, the trusted source for up-to-date knowledge on lifestyle nutrition. From paleo, keto, Mediterranean and plant-based diets

The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

Mediterranean Diet and Food Allergies The Mediterranean diet is a heart-healthy way to eat that emphasizes whole grains, fruits, vegetables, nuts, olive oil and fish. It also limits red..

Cranberry Stuffed Acorn Squash Serving size: 2 Ingredients :1 med. 1 med.3/4 c. dried cranberries1/4 cup firmly packed brown sugar1/2 tsp. Ground cinnamon1/4 tsp. Ground..

START DOING THIS and NEVER SNACK before LUNCH. HEALTHIEST WAY to START and STAY ON TRACK Every Day. 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..

Mediterranean Diet Has Huge Health Benefits, New Study Finds | The New York Times Paleovsketo.com is a website focused on healthy living. We provide content about the paleo diet, keto diet, Mediterranean diet, plant-based diet..

Roasted Mediterranean Vegetables This dish is amazing and while it's roasting, it fills your kitchen in wonderful aromas. It is a beautiful dish that pairs well with all kinds of..

How The mediterranean Diet Improves Your Mood - What The Science Shows At Paleovsketo.com, we understand that healthy eating can be a challenge. That’s why we strive to provide sound advice, recipes, and insight on the..

8 ways to make the Mediterranean diet work for you Paleovsketo.com is a website focused on healthy living. We provide content about the paleo diet, keto diet, Mediterranean diet, plant-based diet..

5 Studies on the Mediterranean Diet — Does It Really Work? This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

How to Start the Mediterranean Diet to Lower Blood Sugar & Lose Weight FAST Use Code THOMAS20 for 20% off House of Macadamias: http://houseofmacadamias.com/Thomas Complete Guide to the Mediterranean Diet This video does contain a

Why is the Mediterranean diet good for your heart? We often hear that following the 'Mediterranean diet’ is a healthy way to live, but what exactly does it involve, and why is it so good for you? Get

Simple Grilled Zucchini with Balsamic Glaze It's so easy and delicious. Ingredients2 med. 2 med.Olive OilBalsamic Glaze1 teaspoon Black Sesame seedsDirectionsPreheat the Gas Grill. Slice..

5 Easy Mediterranean Recipes | PLUS GIVEAWAYS!! At Paleovsketo.com, we strive to provide you with the latest, most up-to-date information on various health topics such as the paleo diet, keto diet..

Mediterranean diet reduces women’s cardiovascular disease and death risk by a quarter, finds study At Paleovsketo.com, we understand that healthy eating can be a challenge. That’s why we strive to provide sound advice, recipes, and insight on the..

Mediterranean Diet and Mental Clarity A healthy diet that emphasizes whole foods such as fruits, vegetables, nuts, seeds and olive oil is a proven brain booster. Studies have shown that..

Traditional Falafel Balls Falafels, a Middle Eastern favourite made with chickpeas, are healthy and delicious. INGREDIENTS:1 can chickpeas, rinsed and drained1 cups..

Definitions and potential health benefits of the Mediterranean diet: views from experts around the world - BMC Medicine The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

ANTI-INFLAMMATORY FOODS | what I eat every week Are you ready to be the master of your universe and take charge of your life?At Paleovsketo.com, we bring you only premium content on bringing..

How to Start Mediterranean Diet At Paleovsketo.com, we bring you only the highest quality content on the lifestyle choices of Paleo, Keto, Mediterranean, and plant-based dieting,..

Which is better- low carb or Mediterranean diets? A new study suggests low carb and Mediterranean diets are similar for blood sugar control despite better weight loss from low carb diet. But what do they mean

Mediterranean Diet For Beginners Explained - How to Get Started If you're looking for a free beginners guide to the Mediterranean Diet - https://www.mediterraneandietfoodlist.com Mediterranean Diet For Beginners

Top 10 Mediterranean Foods You Should Be Eating Please hit that red SUBSCRIBE button! Use this link and choose Primal Kitchen as your free gift and get 25% off your first purchase with Thrive:

What is a Real Mediterranean Diet Breakfast? Here are some authentic Mediterranean Diet breakfasts from 6 different Mediterranean countries. So, if you have been looking for some Mediterranean Diet

The Mediterranean Diet: Pros & Cons What are the pros and cons of the Mediterranean Diet? Well, the Mediterranean Diet has been rated the #1 diet because it's healthy, sustainable and

What Is The Mediterranean Diet? Benefits, Risks And More The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

Mediterranean diet, our legacy, our future | Elena Paravantes | TEDxHeraklion This talk was given at a local TEDx event, produced independently of the TED Conferences. Elena Paravantes explains the history of portrayal of the

What a 1,200-Calorie Mediterranean Diet Day Looks Like | EatingWell The Mediterranean diet is full of delicious, satisfying foods that also happen to be really good for you, like heart-healthy fats, lean protein and plenty of

Greek Chicken Gyro Greek Chicken Gyro, a healthy alternative to the classic Greek gyro you’d find at Greek festivals around the world. Yes, it’s true. We love a delicious gyro

Mediterranean Shrimp Stir Fry Mediterranean shrimp stir fry – a simple, delicious and healthy way to serve up a Greek inspired dinner. One of our favorite things to do while we’re in the

Homemade Pita Chips Homemade Pita chips are a healthy and delicious snack. See our pita chip recipe below. If you’re looking to make pita from scratch as well, we’ve got you

Kreatopetes | Greek Meat Triangles You can think of kreatopetes as small personalized kreatopitas wrapped in delicious buttery flakey phyllo (filo). Yes, we think they’re yummy and we’re excited

Caramelized Onions And Feta Phyllo Cups Caramelized onions are one of my favorite things to make. They just add such a delicious flavor to dishes. Combine them with feta and phyllo and wow, you’ve

Mediterranean diet for heart health The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

Healthline Names Mediterranean Diet One of the 6 Best Diets for Heart Health Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

The Brain Benefits of a Mediterranean Diet Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

Mediterranean Diet Best for Those With Long COVID CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the

Researchers Find Mediterranean Diet Reduces Obesity According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

Mediterranean Diets are Safer than Keto Diets for Controlling Blood Sugar The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to

20 Best Mediterranean Diet Snacks (At Home and Store-Bought) These 20 Mediterranean Diet snacks are what you need to snack in a healthy, sustainable way. We've included 5 you can purchase right now and 15 more you can

Tomato Soup with Oregano Pesto Now, there are many ways to jazz up tomato soup. You can add cream, mozzarella cheese, croutons… or a drizzle of pesto. Today, we’re obviously focusing on the

Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

A Beginner’s Guide to the Mediterranean Diet for Weight Loss Embark on a culinary adventure with our Beginner's Guide to the Mediterranean Diet for Weight Loss! Discover the vibrant and healthy flavors of the

Mediterranean Veggie Scrambled Eggs This veggie scrambled eggs recipe is one of my favorite breakfast recipes. Here’s why: It’s so easy to make and only takes about 20 minutes to prep and cook.

Mediterranean Herbs and Spices: A Beginner’s Guide Seasonings and spices—plant-based aromatic substances, fresh or dried, are used for flavoring and aroma more than nutrition. But they also enhance food with

Spicy Yogurt Sauce that You’ll Put on Everything A simple condiment, this Spicy Yogurt Sauce features creamy greek yogurt, garlic, lemon, hot sauce and spices to create the dip of our dreams.The post Spicy

Mediterranean Diet Meal Plan Week 38 A weekly series where we share our family’s actual Mediterranean diet meal plan. The goal is to simply share meal and recipe ideas.The post Mediterranean Diet

Avocado Toast and Fruit Plate Taking the avocado toast we all know and love but adding a fresh fruit and heart healthy salmon to a balanced plate perfect any time of day.The post Avocado

Souvlaki Inspired Grilled Chicken Platter with Spicy Yogurt Sauce A twist on souvlaki, this grilled chicken platter features lemon & herb marinaded chicken, simple but flavorful veggies & spicy yogurt sauce.The post Souvlaki

Take Your Diet to the Mediterranean It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

Mediterranean Diet Meal Plan Week 39 We share our family’s weekly Mediterranean diet meal plan simply for meal ideas and recipe inspiration for anyone else looking for suggestions. Please keep in

The Green Mediterranean Diet: Everything You Need to Know So by now, you probably know all about the Mediterranean Diet. It’s something I’ve talked about…well, pretty much every chance I get! This diet is about

All About Feta, Greece’s Most Famous Cheese Is there a better cheese than feta? Salty, slightly sour, earthy, and packed in brine, it’s probably my favorite to include in everything from casseroles to

Homemade Phyllo Pastry   To make this classic Greek recipe for homemade phyllo pastry is a lot easier than most people think. I devote a class to it and to the wonderful seasonal

Phyllo Pies – Perfect Mediterranean Diet Lunch! When I get hungry in the middle of the day, there are so many Mediterranean diet lunches I depend on. There are great salads , of course, and a number of soups

Orange Crush Greek Yogurt Smoothie If anyone remembers and loves the flavors of a creamsicle, that classic 1960s ice cream pop sold off of carts on the street you’ll love this orange crush Greek

Mediterranean Diet Rated The Best Overall For 2023 Once again, the Mediterranean Diet ranks #1 in Best Diets Overall. It is based on the traditional way of eating in the 21 countries that border the

The Mediterranean Diet - HelpGuide.org There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

Easy Shawarma-Spiced Chicken This Easy Shawarma-Spiced Chicken is full of flavor and tantalizes your taste buds with the flavors of the Middle East. It is an easy stovetop version of the

Simple Gluten-Free Minestrone Soup with Quinoa Cold winter days call for a hearty, rich, comforting soup. This Simple Gluten-Free Minestrone Soup with Quinoa is a twist on the classic Italian dish. Adding

Easy Baked Falafel with Lemon-Tahini Sauce These easy baked falafel with lemon-tahini sauce are crispy from the outside, light tender, crumbly from the inside, and full of bright, Mediterranean flavors.

Easy Baked Spinach and Feta Cheese Frittata This Easy Baked Spinach and Feta Cheese Frittata is a breeze to make and comes together in less than 30 minutes! Ideal for a weekend brunch, a hearty and

Mediterranean Lifestyle Challenge 2023 – Day 3 Welcome to Day 3 An important aspect of our health is our body weight. One of the characteristics of…The post Mediterranean Lifestyle Challenge 2023 – Day 3

Mediterranean Lifestyle Challenge 2023 – Day 4 Welcome to Day 4 What we drink is as important as what we eat when it comes to health…The post Mediterranean Lifestyle Challenge 2023 – Day 4 appeared first on

Mediterranean Lifestyle Challenge 2023 – Day 5 Welcome to Day 5 Today is all about activity. Research shows that consistent and natural activity is key to…The post Mediterranean Lifestyle Challenge 2023 –

Researchers explore Mediterranean diet and its health benefits in managing obesity A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of

Mediterranean Lifestyle Challenge 2023 – Day 6 Welcome to Day 6 Mental health is an important component of living a long and happy life. The World…The post Mediterranean Lifestyle Challenge 2023 – Day 6

Mediterranean Lifestyle Challenge 2023 – Day 7 Welcome to Day 7 We have reached the seventh and final day of the Mediterranean Lifestyle Challenge! Congratulations on…The post Mediterranean Lifestyle