a week of easy & cozy fall meals (vegan & balanced)

Whether it’s a story about your experiences managing weight loss on paleo or keto diets, intermittent fasting, or just tips on eating healthier in general - we want to hear it.

We strongly believe knowledge should be shared; not hoarded for personal gain. So please email us your stories and recipes at [email protected] and help us spread the word about how anyone can achieve optimal health and wellness through proper nutrition.

Frequently Asked Questions

What are the main foods in a Mediterranean diet?

A Mediterranean diet consists of fruits, vegetables, whole grain, legumes and nuts. There are also small amounts of red meat and lean poultry about once a week. Dairy products such as low-fat yogurt or cheese are also included. When possible, it is best to eat fresh ingredients rather than pre-packaged processed food. It is better to use herbs than salt to spice up meals. For the best results of this diet, you should include some physical activity into your daily routine. This diet can be made more enjoyable by sharing mindful eating techniques with friends and family when sharing meals.

Is the Mediterranean diet expensive to follow?

The Mediterranean diet is generally inexpensive, with affordable and accessible ingredients. Local grocery stores and farmers' markets have many staple foods. 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. 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 the fundamental principles of the Mediterranean Diet?

The Mediterranean diet is a lifestyle choice known for focusing on healthful and nutritious food choices and regular physical activity. This diet focuses on fruits, vegetables whole grains, legumes and healthy fats such olive oil and nuts. A moderate amount of dairy, meat, fish, and poultry is also encouraged. It encourages moderate consumption of red wines. The main principles of the Mediterranean diet include:

1. Consume primarily plant foods including fruits and veggies, whole-grain bread, cereals, beans (legumes), and seeds. You can also eat yogurt (preferably low fat) and small amounts (at most twice per week) of lean poultry or red beef. There are very few fried foods.
2. When possible, choose fresh ingredients over prepackaged processed foods.
3. For a rich flavor, use herbs over salt.
4. Get active by adding some exercise to your daily schedule, such a walk after dinner, or taking up a class.
5. Enjoy sharing meals with loved ones and enjoy the shared experience of cooking together.
6. Mindful eating is about paying attention to the flavors, textures, smells, and textures of your food. This will help you know when you are full or satisfied.

Can I drink alcohol on the Mediterranean diet?

Yes, it is possible to enjoy alcoholic beverages in moderation as part of the Mediterranean diet. The recommended daily limit for alcohol consumption is 1 glass per person for women and 2 for men. Drinks suitable for this include dry wines and beer as well as spirits made with natural ingredients like vodka, whiskey, or Gin. Because of their high sugar content, avoid heavy spirits like cocktails. Drinking water and herbal teas daily can help keep your body hydrated, as well as reduce the desire to drink sugary drinks.

Statistics

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

External Links

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


• Best Diets overall 2023 – Expertly reviewed - US News Health

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• The Mediterranean Diet - From an Environment-Driven Culture of Food to an Emerging Medical Prescription (PMC)


• Definition of Mediterranean Diet: A Literature Review. PMC

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• American Heart Association


• What is the Mediterranean Diet and how does it work? American Heart Association

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

How To

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

A Mediterranean diet can help improve your health and overall quality of life. This eating style emphasizes healthy fats and whole grains, legumes and fresh fruits, vegetables, in daily meals. You can reap the health benefits of eating this way, such as improved blood lipids, better glucose control and reduced risk for certain types and cancers, better cardiac health and cognitive function, and weight management. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

1. Start swapping high-calorie snacks like chips for nutrient-dense vegetables such as hummus appetizers or other traditional greens or beans dishes.
2. Find out how to make your diet more varied by adding spices or other sources made from nuts, fruits, or vegetables.
3. Integrate grains, legumes, and high-fiber items that can help enhance satiety after meals.
4. Include moderate amounts of dairy products like yogurt, cheese, and milk throughout the day for added nutrition;
5. Olive oil is a better cooking fat than traditional oils.
6. You can also enjoy a glass or two of red wine for a complete Mediterranean experience.

With time and dedication to making changes in your daily meal plan, one can successfully adopt Mediterranean eating habits allowing them to benefit from potential health benefits over time while still enjoying their food! Combine this with regular moderately vigorous exercise to see even greater improvements in the short-term and long-term.

Resources:

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[TAG75] Shilpa Ravella, Assistant Professor of Medicine at Columbia University Medical Center, explains how a healthy diet, comprised of plants, whole grains, and

[TAG76] The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

[TAG77] Make Mediterranean Breakfast and enjoy your Italy tour. follow for more. #youtubeshorts #shorts #health

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[TAG80] This is what it is on the menu for The Modern Mediterranean Diet for this evening testing for Meals For Longevity. more comments coming soon... thank you

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[TAG82] This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

[TAG83]   HELPFUL TIP: How to make couscous fluffyYou can toss the uncooked couscous in a drizzle of olive oil before adding the liquid, which coats each grain in oil

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[TAG85] This spanakopita muffins recipe makes great use of a Greek classic spinach pie filling (minus the onions and/or scallions), but in this form the spinach-feta

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[TAG87] 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

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[TAG89] This Mediterranean Diet inspired Fall Cheese Board is the perfect party appetizer, grazing meal or simply a qucik dinner all in one. The post Fall Cheese Board

[TAG90] In Greece, there’s one ultimate sweet superfood: honey, which reigns supreme as the world’s best natural sweetener, adding its exquisite touch to a wide array

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[TAG102] Pollo al ajillo (which literally translates to garlic chicken) is one of the most traditional recipes in Spanish gastronomy. It’s also an integral part of

[TAG103] This delicious Mediterranean snack made with perfectly toasted crusty bread, topped with ripe summer tomato, drizzled with olive oil…The post Traditional Greek

[TAG104] Kadurei Shokolad, or chocolate balls/chocolate truffles in English, are easily one of the most popular sweet treats in Israel. Everyone loves them, from little

[TAG105] Light Summer Recipes That Will Help You Lose Weight Are you looking for a delicious and healthy way to shed those extra pounds? Look no further than the

[TAG106] Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

[TAG107] There are plenty of recipes on the world wide web for Italian stuffed peppers, artichokes, and mushrooms. But today we’re focusing on stuffed eggplant. This

[TAG108] Shish tawook is a popular dish in Arab countries. Restaurant menus typically include the Middle Eastern chicken dish as one of the main dishes, along with

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[TAG110] 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

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[TAG112] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

[TAG113] 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

[TAG114] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG115] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG116] 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

[TAG117] According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

[TAG118] There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

[TAG119] 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

[TAG120] 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

[TAG121] 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

[TAG122] 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

[TAG123] 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.

[TAG124] A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of