Secrets of the Mediterranean Lifestyle | Laurent Amzallag | TEDxRockville

By Ashley Jean March 22, 2023 16 mins read 6078 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!

Secrets of the Mediterranean Lifestyle | Laurent Amzallag | TEDxRockville

Frequently Asked Questions

What are the main meals in a Mediterranean meal?

Mediterranean cuisine includes fruits, vegetables (at least twice per week), whole grains, legumes. Nuts are an option. Eating fresh ingredients over pre-packaged processed food items is encouraged whenever possible. You should use herbs instead of salt when flavoring meals. To reap the full benefits, it is important to include physical activity in your daily life. It can make the diet more enjoyable by encouraging mindful eating with your family and friends, as well as sharing delicious food with them.

Can I have alcohol on the Mediterranean Diet?

It is possible to have moderate amounts of alcohol as part the Mediterranean diet. Women should drink no more than 1 glass per day and men should have 2 glasses. Drinks that are suitable include beer, dry wines, and spirits made from natural ingredients, such as vodka, whiskey, brandy, and gin. High sugar cocktails and heavy spirits should be avoided. Incorporating water or herbal teas into your daily diet can help you stay hydrated and reduce your desire for sugary drinks.

How do I get started on the Mediterranean Diet?

Start by stocking up on fresh fruits and vegetables to get you started with the Mediterranean diet. This could be as simple as making a variety of vegetables and proteins that can be used in recipes for the week. Whole grains such as quinoa, millet, and oat-groats are great alternatives to refined grains. Healthy fats such as olive and sesame should also be included in meal prep to add flavor and nutrition to dishes. Seasonings like garlic, oregano (oregano), basil, and even turmeric can be great additions and help reduce salt and sugar.

Statistics

Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
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)
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)
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)

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How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

The Mediterranean diet is a great way of improving your overall health, and quality of living. This eating approach emphasizes the inclusion of healthy fats, wholegrains, legumes, fresh fruit and vegetables in everyday meals. This eating style can have many health benefits, including better blood lipids and glucose control, lower risk of certain cancers and better cardiac health, better weight management, and enhanced cognitive function. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

Stop eating high-calorie snacks like chips and start substituting for healthy vegetables like hummus, hummus appetizers, or other traditional greens and bean dishes.
Learn how to increase variety in your diet by adding spices or different sources derived from nuts, fruits, and vegetables.
Consider incorporating grains, legumes and high-fiber products that can improve your appetite after meals.
You can add moderate amounts of milk products such as yogurt, cheese and milk to your diet throughout the day to get additional nutrition.
Instead of using traditional oils, use olive oil instead.
Finally, occasionally enjoy a red wine to complete the Mediterranean experience.

It takes time and effort to change your daily meal plan to adopt Mediterranean eating patterns. They can reap potential health benefits while still enjoying the food they eat. Combine this with regular moderately vigorous exercise to see even greater improvements in the short-term and long-term.