Ep.25 - Wellness Blueprint: Navigating Immunity,DNA Resilience,Stem Cells, Microbiome & Angiogenesis

If you have a story to share or a recipe to add, email us at [email protected].

We are motivated by helping people live the best life they can and not profits.

Discover how our plans combine the power of paleo and keto for dramatic health results --improve skin texture and help with inflammation--all while enjoying yummy meals that help you reach your goals.

Learn from wellness gurus who are there to support and help you along your journey; nourish your body with delicious recipes created by nutrition experts that use only natural ingredients.

Kickstart your journey by attending our monthly webinars or getting personalized one-on-one advice when you join our exclusive members' club.

Our social media presence helps keep everyone connected and enlightened about the newest topics in healthy living and nutrition; we also host hangouts where celebrities talk about their personal transformations.

Frequently Asked Questions

Is the Mediterranean diet safe for people with diabetes?

The Mediterranean Diet is a good choice for those with diabetes. This diet emphasizes whole foods, minimizes refined sugars or carbs, and places more emphasis on healthy fats than butter or oil. This reduces the chance of developing diabetes in people who are not already living with it, and helps to control blood sugar levels for those with diabetes. Light exercise can also help to stabilize blood sugar levels. You can make healthy food choices such as substituting white bread for whole-grain bread, or adding nuts to your salads in place of crackers. This will help you to manage many health conditions.

How do you get started with the Mediterranean Diet?

To get started on the Mediterranean diet, begin by stocking your kitchen with fresh foods such as fruits and vegetables. This could involve preparing different vegetables or proteins every week that can then be used as a base for recipes in the coming days. Whole grains like quinoa or oat grattas and millet make great substitutes for refined grain. For added flavor and nutrition, healthy fats such as olive oil and sesame should be included in meal preparation. Garlic, oregano basil, garlic, and turmeric all make great additions for meals.

Can the Mediterranean Diet allow for vegetarians?

Yes, the Mediterranean Diet is adaptable to vegetarianism. Vegetarians can omit animal proteins such as poultry, fish, and red meat to follow this eating style. They could choose various plant-based options for protein sources like legumes, nuts, and seeds, which are staples in the Mediterranean Diet. Adding healthy fats such as olive oil, olives, and avocados will help compensate for the sourced protein if needed. Additionally, incorporating alternative dairy sources such as tofu or soy yogurt is also an option to gain vitamins and minerals while following a vegetarian lifestyle within this diet. Some other ideas may include mashing beans over toast, adding nuts and seeds over salads or bowls, having hummus with vegetables for snacks throughout the day, or replacing ice cream with frozen banana slices for dessert options!

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal may be consumed on the Mediterranean Diet. Oats are whole grains that can provide a good source of dietary fiber and minerals such as iron and magnesium. They can be served with blueberries as well as nuts, seeds and savory dishes like eggs or cheese. Oatmeal can also be used to make healthy breakfasts. It can be added into smoothies, made into protein bar, or eaten in its original form with almondmilk and other toppings for extra nutrition like gojiberries (cinnamon, chia and chia seeds), peanut butter, and cinnamon. Oats are widely popular in many countries part of the Mediterranean basin, so many consider them compatible with this type of diet.

Can I drink alcohol on a Mediterranean diet?

It is possible to drink moderate quantities of alcohol in the Mediterranean diet. Women should drink no more than 1 glass per day and men should have 2 glasses. Suitable drinks include dry wines, beer, and spirits made with natural ingredients such as brandy, vodka, whiskey, or gin. Avoid heavy spirits like cocktails due to their high levels of sugar. Drinking water and herbal teas daily can help keep your body hydrated, as well as reduce the desire to drink sugary drinks.

Is it possible for me to lose weight following the Mediterranean Diet?

Yes, it's possible to lose weight with the Mediterranean Diet. The Mediterranean Diet's emphasis on whole foods, such as fruits and vegetables, and high-quality fats like olive oils, can help to reduce calories and provide essential nutrients that will improve your overall health. To help lose weight, you can incorporate physical activity into your eating habits. A positive mindset, coupled with a reduction in processed foods, red-meat consumption, and sugar intake, can help to maintain a healthy body weight.

Statistics

• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (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)
• 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)
• 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)

External Links

[TAG59]

• Health Benefits from the Mediterranean Diet: Metabolic & Molecular Mechanisms – PubMed


• PubMed - The Mediterranean Diet and Cardiovascular Health

[TAG62]

• (PDF) The Association Between Dietary Patterns And Insulin Resistance: A Systematic Study


• (PDF) Citrus as part of the Mediterranean diet

[TAG65]

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


• The Best Diets in 2023 – Expertly Reviewed by US News Health

[TAG68]

• The Mediterranean Diet: An Environment-Driven Food Culture and Emerging Medical Prescription – PMC


• Definition of the Mediterranean Diet: Literature Review - PMC

How To

How to adopt a Mediterranean Lifestyle for a Healthier Lifestyle

The Mediterranean Diet, a dietary pattern that is inspired by traditional Mediterranean cuisines, is based on the Mediterranean Sea's traditional cuisines. The Mediterranean Diet emphasizes healthy fats and whole grains, legumes and fresh fruits, vegetables. It also encourages moderate consumption of eggs and white meats, as well as dairy products and red wine. A hallmark of this diet is the regular consumption of plant-based foods such as legumes and nuts, packed with essential nutrients like plant proteins, vitamins, minerals, and antioxidants. These foods have been shown to be beneficial for heart health.

The Mediterranean diet offers many health benefits. You can live longer, have better quality lives, lower blood sugar levels, better control of glucose, reduced risk of depression, improved cognitive function, and lower risk for some types (e.g. colon) cancer than other diets. Evidence has also suggested that weight management and cardiovascular disease may be possible benefits. It has health benefits for body composition, overall health, and chronic disease prevention. It encourages socializing around meals to help reduce cravings at random hours of the day. This lifestyle can also have health benefits by incorporating moderately vigorous physical activity into your day. For example, walking or biking to work, and taking the stairs rather than the elevator.

Start a Mediterranean diet by eating more vegetables and fruits for snacks, meals, and sides. Choose whole-grain options like brown rice, quinoa, oats, and barley instead of refined grains. You can get more protein from fish, beans, or nuts. Use olive oil instead of salt. Season food with herbs and spices using olive oil. Limit your intake of dairy products, such as yogurt, cheese, or milk. For a complete Mediterranean diet experience, you can enjoy a glass wine at times.

It takes effort and time to make changes to your daily meals. It is possible to make a transition into a healthier lifestyle by following these tips. It is important to learn how you can increase the variety of your diet. This will help you avoid getting bored of the same things, such as spices and different fruits and vegetables. Last, but not least, include high-fiber grains, legumes, as well as high-fiber products that can enhance your feeling of fullness after eating.

Mediterranean cooking encourages enjoyment of food and the pleasure of cooking, while also allowing you to be healthy. For a more balanced diet, it is possible to make small changes in your daily intake of whole foods. This dietary approach can offer health benefits that include a longer lifespan and better overall quality of living.

Resources:

[TAG71] Craving the flavors of the Mediterranean without the jet lag? Join Ruben Dominguez live at the original Phoenicia on Westheimer, celebrating 40 years of

[TAG72] In honor of the 75th anniversary of NYU Langone’s Rusk Rehabilitation, Dr. Steven R. Flanagan, chair of the Department of Rehabilitation Medicine at NYU

[TAG73] You should be eating a Mediterranean diet, and here’s why:

[TAG74] How To Get Omega-3s Without Eating Fish or Seafood If you're allergic to fish, or just don't like fish, or if you are eating vegetarian, vegan, or plant-based,

[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

[TAG78] Full day of Mediterranean food! #foodie #shorts #eating #greekfood #mediterranean #tzatziki #gyro

[TAG79] Menopause 5 Foods to Help Relieve Symptoms

[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

[TAG81] Will a Mediterranean diet helps lose belly fat? #foodie #healthylifestyle #BellyFat

[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

[TAG84] I might work as an author and teacher all about Greek and Mediterranean cuisine, but I’m also a mom (in fact, I consider this to be my most important job!),

[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

[TAG86] A simple and cozy fall family dinner, this Slow Cooker Chicken Tortilla Soup is filling and hearty making a perfect weeknight meal.The post Slow Cooker Chicken

[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

[TAG88] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[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

[TAG91] The Greek authentic recipe for delicious spanakopita straight from my mothers notes! Crispy layers of phyllo dough brushed with…The post Authentic Greek

[TAG92] Tender, juicy chicken pieces paired with crunchy autumn vegetables, all seasoned in a savory Mediterranean herbs blend. This sheet pan Mediterranean-style

[TAG93] Unlock the secrets of longevity with our comprehensive guide! Discover 7 essential steps to embrace the Mediterranean lifestyle and…The post Master the

[TAG94] The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

[TAG95] Mageirio, after the verb, to cook, “mageirevo,” is essentially an all-purpose summer stew, a kind of “throw-everything-in-one-pot,” dish that almost every home

[TAG96] Sharing some Mediterranean diet recipes we've been loving lately from around the web and social media. All tried and enjoyed.The post Mediterranean Diet

[TAG97] New research shows that following a Mediterranean may protect from cancer but also protect cancer survivors. Science is continuously…The post Mediterranean

[TAG98] The Mediterranean diet focuses on using the freshest ingredients when possible, so we are sharing a list of September Seasonal Produce. The post September

[TAG99] The post When Life Gives You Lemons Make Avgolemono appeared first on Lemon & Olives. A food blog exploring Greek Mediterranean cuisine, culture, and

[TAG100] The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

[TAG101] The post I’d rather be in Greece Ornament appeared first on Lemon & Olives. A food blog exploring Greek Mediterranean cuisine, culture, and creating dishes

[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

[TAG109] Extra virgin olive oil is one of the healthiest and most important ingredients of the Mediterranean Diet, but drinking…The post 5 Reasons Not to Drink Olive

[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

[TAG111] 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

[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