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
Is it expensive to eat the Mediterranean diet?
The Mediterranean diet is affordable and easy to prepare. 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. Plan your meals and budget accordingly. It is also a good idea to save money on food by using leftovers or bulk freezing foods such as fish and grains.
What are some of the principles that underlie the Mediterranean diet?
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. It also encourages red wine in moderation. The basic principles of the Mediterranean diet are:
- Eat primarily plant-based foods, including fruits and vegetables; whole-grain bread and cereals; beans (legumes), nuts, and seeds; healthy fats from olive oil and olives; small amounts of low-fat cheese; yogurt (preferably nonfat); fish (at least twice a week), small amounts of lean poultry or red meat about once per week; minimal fried foods.
- When possible, choose fresh ingredients over prepackaged processed foods.
- To enhance the flavor of your meals, add herbs to replace salt.
- You can incorporate physical activity into your day, such as going for a walk after dinner and taking part in a class.
- Enjoy sharing meals with friends and family, and enjoy the joy of eating together.
- 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.
Can the Mediterranean Diet allow for vegetarians?
Yes, it is possible to adapt the Mediterranean Diet so that you are vegetarian. For this diet, vegetarians can choose to eat a variety of plant-based proteins, such as fish and poultry. For protein, they could opt for plant-based sources such as legumes and nuts. This is the Mediterranean Diet's mainstay. Healthy fats such as olive oils, olives, or avocados can help to replace the protein source. In order to obtain vitamins and minerals while living a vegetarian lifestyle, you can add tofu or soy milk to your diet. For dessert, you can substitute ice cream by frozen banana slices or mashing beans on toast.
Statistics
- 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)
- 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)
- Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
- The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
External Links
pubmed.ncbi.nlm.nih.gov
- The Health Benefits of the Mediterranean Diet - PubMed
- The Mediterranean Diet and Cardiovascular Health - PubMed
my.clevelandclinic.org
nejm.org
heart.org
How To
How Can the Mediterranean Diet Reduce Your Risk of Heart Disease and Stroke?
Healthy fats and whole grains are all part of the Mediterranean eating plan. This diet has been shown to have many health benefits including better blood lipids. Better glucose control. Reduced risk for certain types of cancer. Improved cardiac health. Improved cognitive function. Research has shown that this diet could help reduce your risk of stroke and heart disease.
It is possible to incorporate Mediterranean-inspired foods into your daily diet by swapping high-calorie snacks like chips for nutrient-dense vegetable appetizers or other traditional greens or beans dishes. In order to improve your appetite after meals, you can add spices and other ingredients derived from fruits, vegetables, and nuts. You should consume moderate amounts dairy products such yogurt, cheese, milk and milk throughout the day to get added nutrition. Olive oil should be the main cooking fat, not traditional oils. A glass of red wine is a good option to round out the Mediterranean experience.
Combine this with regular, vigorous physical activity at an average intensity to see even more improvement in short-term results, as well as long-term benefits on body composition, overall health, and chronic disease prevention. The Mediterranean diet promotes enjoying food while maintaining a nutritional balance that can offer substantial benefits toward reducing one's risk of developing heart disease and stroke over time.
Resources:
Mediterranean diet- name the 7 Foods ?- (more diets in description) #mediterraneandiet#dietWelcome to Paleovsketo.com, the trusted source for up-to-date knowledge on lifestyle nutrition. From paleo, keto, Mediterranean and plant-based diets |
Benefits of the Mediterranean DietWe'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.. |
Mediterranean diet- name the 7 Foods ?- (more diets in description) #mediterraneandiet#dietMediterranean diet- name the 7 foods -more diets in description #mediterraneandiet }see more Diets - Keto dessert recipes -https://tinyurl |
Cut Your Grocery Bill in HALF With These 15 Kitchen Time-Savers! LIVE at 2:30 PM Mountain!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.. |
Healthy recipes for a low fat Eurobasket diet! #ytshorts #shorts #short #trendingAt 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.. |
The 10 Week Mediterranean Diet Weight Loss ProgramAt 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.. |
That Country You're Moving To Is Too Hard | Black Women ExpatsAt Paleovsketo.com, we bring you only the highest quality content on the lifestyle choices of Paleo, Keto, Mediterranean, and plant-based dieting,.. |
The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical PrescriptionThe Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular |
Eating Your Way to Better Health : The Benefits of the Mediterranean Diet! #shortsLiving 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.. |
Eating Your Way to Better Health : The Benefits of the Mediterranean Diet! #shortsEating Your Way to Better Health : The Benefits of the Mediterranean Diet! #shorts Did you know that the food you eat can have a big impact on your overall |
Spanakorizo with Sun-Dried Tomatoes, Feta and OuzoSpanakorizo, or spinach rice, is one of the great Greek-diet plant-based main courses! It speaks the language of a perfect Mediterranean diet recipe because |
Have Leftover Baked Ham?Make a Ham and Cheese Sandwich such as the French version Croque Monsieur or Monte Cristo. Food historians think that the Monte Cristo is a variation |
Caprese SkewersJuicy tomatoes, tangy fresh mozzarella and fragrant basil come together to make this this flavorful and easy to make…The post Caprese Skewers appeared first on |
Spaghetti PieWith this recipe for spaghetti pie, you can say goodbye to the boring leftovers. With a layering of vegetables sauteed and a quick finishing of.. |
25 Easy Mediterranean Diet RecipesMediterranean diet recipes are known for their simplicity, ease of preparation, and delicious flavors. With a focus on fresh, whole ingredients, many |
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. |
Benefits of the Mediterranean DietPeter Nielson looks at the benefits of the Mediterranean Diet in this week's Peter's Principles. |
Live: Tasty Thursday - Cinco de Mayo! - w/ Laura Vitale Episode 4Break free from diets, unhealthy eating habits and excessive weight. At Paleovsketo.com, we offer premium content to maximize your health lifestyle.. |
Cooking with Fresh Herbs - Ciao Italia with Mary Ann EspositoPaleovsketo.com is a website focused on healthy living. We provide content about the paleo diet, keto diet, Mediterranean diet, plant-based diet.. |
SAM IS COMING HOME!Paleovsketo.com is a website devoted to providing premium content on the paleo diet, keto diet, intermittent fasting, weight loss, and eating healthy. |
Garbanzos SaladIn this 7-minute video, learn how to make a delicious and healthy garbanzo salad that's perfect for meal prep or as a quick and satisfying meal. Our expert |
15 Unbelievable Grocery Hacks That'll Save You Thousands!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.. |
Asian Tuna Over Fried RiceThe ingredients in my jar of Asian Seasoning are Brown sugar, salt granulated ginger, sesame seed, cornstarch and red chili flakes. Ingredients 2.. |
Definitions and potential health benefits of the Mediterranean diet: views from experts around the world - BMC MedicineThe Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease. |
Mediterranean Diet Meal Prep Recipes | Quick and Easy Healthy Winter Meal IdeasWelcome to Paleovsketo.com, the trusted source for up-to-date knowledge on lifestyle nutrition. From paleo, keto, Mediterranean and plant-based diets |
Strapastada With ShrimpPERFECT SCRAMBLED EGGS EVERY TIME Two tools will help you consistently prepare the perfect scrambled eggs: a non-stick pack and a rubber spatula. If you’re |
Mediterranean Diet Dessert | Incredibly Moist Greek Yoghurt Lemon Cheesecake | No Cheese NeededLiving 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.. |
The TRUTH about Hello Fresh - An Honest ReviewPaleovsketo.com is a website focused on healthy living. We provide content about the paleo diet, keto diet, Mediterranean diet, plant-based diet.. |
Shrimp and PolentaThis luxurious Venetian dish combines creamy polenta with shrimp in a white-wine and garlic sauce. This restaurant-worthy dish is a great main course |
Healthy Mediterranean Diet Summer Desserts| Quick and Easy Recipes| Lemon Bars, Shortcake & GaletteWe'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.. |
What Can You Eat On the Mediterranean Diet?Break free from diets, unhealthy eating habits and excessive weight. At Paleovsketo.com, we offer premium content to maximize your health lifestyle.. |
What Is The Mediterranean Diet? Benefits, Risks And MoreThe Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits, |
What if you could lose weight, improve your health and wellness you can with the Mediterranean dietAre you looking for ways to adopt a healthier lifestyle? Exercise and healthy recipes are the best way to change your life for the better. Are you struggling |
6 Perfect Greek-Inspired Pasta Salads for SpringWhen spring rolls around, and new produce starts to pop up in my garden, one of my favorite recipes to whip up is a pasta salad. It’s so endlessly versatile |
Heart Healthy Diet: The FOODS You Need to Start Eating Today to SAVE Your Heart | Switch4GoodHeart disease is one of the leading causes of death worldwide, and a healthy diet can be crucial in preventing it. You've always heard about it — whole grains, |
7 Mediterranean Diet Recipes to Try this WeekLooking for a healthy and delicious way of eating? Look no further than the Mediterranean diet! In this video, we explore the benefits of this popular |
Mediterranean Diet Part 2 #short #shorts #weightloss #tipsJoin Dr. Terry Simpson as dispels medical myths, breaks down the most recent medical news and how it applies to you and shows you how to live healthier, eat |
Greek Spinach-Kale Salad with Lime-Honey DressingI am always up for a great green salad, especially one like this Greek spinach kale salad with a few non-Greek additions, like edamame and lime! The honey adds |
Free E-book with Book PurchaseIf you order a copy of my book The Mediterranean Diet Cookbook for Beginners, you will receive the eBook…The post Free E-book with Book Purchase appeared first |
Mediterranean diet for heart healthThe Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds. |
Discover the Heart-Healthy Benefits of the Mediterranean DietDiscover the Mediterranean Diet and how it can revolutionize your heart health! A healthy heart enables you to live life to its fullest and the Mediterranean |
Mediterranean Diet Meal Plan Week 41A 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 |
Torta Caprese (Italian Chocolate Cake)Torta Caprese is an Italian flourless chocolate cake recipe. Born on the Isle of Capri, it’s made with melted dark chocolate and almond flour. Not to be |
5 Benefits of the Mediterranean Diet (what are the main foods?) #meditteraneanhttps://truewealth.moneyvikings.com - articles, market summaries How to eat a Mediterranean Diet, health benefits of the Mediterranean diet. |
7 Day Mediterranean Diabetes Diet Plan (Downloadable PDF)About 422 million people are living with diabetes worldwide, and 37 million of them are Americans. 1 in 5 people with diabetes in America don't even know they |
13 Great Mediterranean Fish RecipesIn Greece, Easter typically ushers in the first inklings of a summer mood (and, usually, the first whiffs of summer weather), which means that weekends turn |
Brain Boosting Smoothie – Perfect for a Balanced After School SnackAn easy and convenient after school snack, this smoothie features real ingredients designed to boost mood, brain function and much more. The post Brain |
Health Benefits of the Mediterranean Diet: Metabolic and Molecular MechanismsAbstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases |
Greek Potatoes with Tomatoes and Onion (Patates Yahni)Patates Yahni is a rustic country-style Greek potato stew recipe. It’s vegetarian, gluten-free, easy to make, and finger-licking delicious! This classic Greek |
One Pan Mediterranean Chicken and Rice (Quick and Easy)This Mediterranean Chicken and rice is an easy one pan recipe, featuring flavorful Mediterranean flavors: juicy chicken is roasted…The post One Pan |
The Best Authentic Lebanese RecipesLooking for tasty and traditional Lebanese recipes? In this article, we will explore some authentic Lebanese recipes that are not only delicious but also align |
Mediterranean Tuna SaladThis delicious and healthy Mediterranean tuna salad is bursting with fresh and vibrant flavors. The combination of juicy tomatoes…The post Mediterranean Tuna |
Lemon Ginger Potato Salad (no mayo)This Lemon Ginger Potato Salad is a mayo free potato salad that is infused with lemon and ginger tea for a zesty, creamy twist on an old classic. The post |
Mediterranean Diet Meal Plan Week 40We 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 |
Spring Asparagus Recipe IdeasSharing a few of my favorite simple spring asparagus recipe ideas, along with nutrition knowledge for this seasonal veggie.The post Spring Asparagus Recipe |
Take Your Diet to the MediterraneanIt’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool. |
Mediterranean Red Cabbage and Chickpea SaladA hearty, colorful and scrumptious cabbage salad for all occasions. Cabbage is tossed with red pepper and chickpeas and…The post Mediterranean Red Cabbage and |
Greek Chicken GyroGreek 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 FryMediterranean 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 ChipsHomemade 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 TrianglesYou 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 CupsCaramelized 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 |
Healthline Names Mediterranean Diet One of the 6 Best Diets for Heart HealthHealthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart |
The Mediterranean Diet - HelpGuide.orgThere are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life. |
The Brain Benefits of a Mediterranean DietPsychology 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 COVIDCNBC 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 ObesityAccording 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 SugarThe 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 |
Mediterranean Diet Rated The Best Overall For 2023Once 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 |
Easy Shawarma-Spiced ChickenThis 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 QuinoaCold 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 |
Researchers explore Mediterranean diet and its health benefits in managing obesityA review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of |
Easy Baked Falafel with Lemon-Tahini SauceThese 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 FrittataThis 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 |