At Paleovsketo.com, we bring you only premium content on bringing healthy food into your diet.
Whether it's paleo, keto, Mediterranean, plant-based, intermittent fasting, or just simple weight loss tips.
We believe that you have all the power in the world to create change and accentuate a healthier lifestyle for yourself.
If you've got a great story or an amazing recipe about how you made positive changes to your life through diet - share it with us!
Email us at [email protected] and become part of our community today!
Immerse yourself in our abundant resources such as e-books, articles, delicious recipes and more!
You can make an impact by contributing what worked for you and maybe even get featured on our popular blog.
Paleovsketo.com is dedicated to helping each individual find their own truths so they can lead a healthier and more fulfilling life!
Frequently Asked Questions
Is the Mediterranean diet suitable to people with 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. Additionally, incorporating light physical activity into this eating style can help regulate and stabilize blood sugar levels with regular exercise! 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.
Is regular olive oil okay to be used in place of extra virgin?
In the Mediterranean diet, you can use regular olive oil instead of extra virgin olive oil. Though Extra Virgin Olive Oil (EVOO) is preferred for its higher quality, nutritional benefits, and richer flavor, regular olive oil is still a viable option with its mild flavor profile. Regular olive oil works well for everyday meals, such as roasting vegetables to stir fry dishes. It is more affordable than EVOO and may be more suited for high heat applications like deep frying. But, it doesn't have the same nutrients or positive compound as EVOO. You should make up these benefits by eating other foods whenever you can.
Can the Mediterranean diet be gluten-free
Yes, the Mediterranean diet can be modified to be gluten-free. It is possible to incorporate gluten-free grains into your meals, instead of whole-grain carbohydrates such as barley or wheat. This diet should include a lot of fruits such as melon, pears, fresh veggies, legumes and nuts. Individuals with gluten intolerance to milk or dairy may benefit by choosing lactosefree products. Other ideas include making porridge for breakfast instead of oatmeal, baking salmon with potatoes, bean soup, or roasting vegetables with herbs.
Statistics
- 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)
- The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
- 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]
- Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News
- Best Diets Overall 2023 Expertly Reviewed – US News Health
[TAG62]
[TAG65]
[TAG67]
- Health Benefits from the Mediterranean Diet: Metabolic & Molecular Mechanisms – PubMed
- PubMed: Cardiovascular Health and The Mediterranean Diet - PubMed
How To
How to Live a Healthy Lifestyle by adopting a Mediterranean Diet
The Mediterranean Diet is an eating pattern inspired by the traditional cuisines of countries along the Mediterranean Sea. It emphasizes healthy oils, whole grains and legumes, as well fresh fruits and vegetables. Moderate consumption of eggs, white and dairy products, red wine, and milk products is encouraged. 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. Heart health benefits from the anti-inflammatory properties of these foods are also well established.
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 also suggests possible beneficial effects on weight management and cardiovascular diseases. 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. The health benefits of this lifestyle are further enhanced by increasing your level of moderately vigorous activity, such as walking or biking all day and taking the stairs to work instead of the elevator.
Start a Mediterranean diet by eating more vegetables and fruits for snacks, meals, and sides. Refined grains should be replaced with whole-grain options, such as brown rice or quinoa, oats or barley. Include more nuts, fish, beans and other protein-rich foods in your diet. Olive oil is a good choice for cooking. Spices and herbs can be used to season foods instead of salt. Consume moderate amounts of dairy products like yogurt, cheese, and milk. To complete the Mediterranean diet, have a glass or two of red wine every once in a while!
Changes to your daily meal plan will take time and effort. However, you can make it easier to change your diet. 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. Finally, eat more grains, legumes and high-fiber foods to increase your satisfaction after meals.
Mediterranean food encourages you to enjoy the joy of cooking and to enjoy eating. You can gradually increase your intake of whole foods and plant-based ingredients for a more balanced diet by making small changes at first. This dietary approach can offer health benefits that include a longer lifespan and better overall quality of living.
Resources:
 |
[TAG70]Craving the flavors of the Mediterranean without the jet lag? Join Ruben Dominguez live at the original Phoenicia on Westheimer, celebrating 40 years of |
 |
[TAG71]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 |
 |
[TAG72]You should be eating a Mediterranean diet, and here’s why: |
 |
[TAG73]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, |
 |
[TAG74]Shilpa Ravella, Assistant Professor of Medicine at Columbia University Medical Center, explains how a healthy diet, comprised of plants, whole grains, and |
 |
[TAG75]The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular |
 |
[TAG76]Make Mediterranean Breakfast and enjoy your Italy tour. follow for more. #youtubeshorts #shorts #health |
 |
[TAG77]Full day of Mediterranean food! #foodie #shorts #eating #greekfood #mediterranean #tzatziki #gyro |
 |
[TAG78]Menopause 5 Foods to Help Relieve Symptoms |
 |
[TAG79]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 |
 |
[TAG80]Will a Mediterranean diet helps lose belly fat? #foodie #healthylifestyle #BellyFat |
 |
[TAG81]This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death. |
 |
[TAG82]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 |
 |
[TAG83]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!), |
 |
[TAG84]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 |
|
[TAG85]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 |
 |
[TAG86]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 |
 |
[TAG87]The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease. |
|
[TAG88]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 |
|
[TAG89]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 |
 |
[TAG90]The Greek authentic recipe for delicious spanakopita straight from my mothers notes! Crispy layers of phyllo dough brushed with…The post Authentic Greek |
|
[TAG91]Tender, juicy chicken pieces paired with crunchy autumn vegetables, all seasoned in a savory Mediterranean herbs blend. This sheet pan Mediterranean-style |
|
[TAG92]Unlock the secrets of longevity with our comprehensive guide! Discover 7 essential steps to embrace the Mediterranean lifestyle and…The post Master the |
 |
[TAG93]The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits, |
|
[TAG94]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 |
 |
[TAG95]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 |
 |
[TAG96]New research shows that following a Mediterranean may protect from cancer but also protect cancer survivors. Science is continuously…The post Mediterranean |
|
[TAG97]The Mediterranean diet focuses on using the freshest ingredients when possible, so we are sharing a list of September Seasonal Produce. The post September |
 |
[TAG98]The post When Life Gives You Lemons Make Avgolemono appeared first on Lemon & Olives. A food blog exploring Greek Mediterranean cuisine, culture, and |
 |
[TAG99]The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds. |
 |
[TAG100]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 |
 |
[TAG101]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 |
 |
[TAG102]This delicious Mediterranean snack made with perfectly toasted crusty bread, topped with ripe summer tomato, drizzled with olive oil…The post Traditional Greek |
 |
[TAG103]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 |
 |
[TAG104]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 |
 |
[TAG105]Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases |
 |
[TAG106]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 |
 |
[TAG107]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 |
 |
[TAG108]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 |
 |
[TAG109]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 |
 |
[TAG110]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 |
 |
[TAG111]It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool. |
 |
[TAG112]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 |
 |
[TAG113]Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart |
 |
[TAG114]Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older |
 |
[TAG115]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 |
 |
[TAG116]According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several |
|
[TAG117]There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life. |
|
[TAG118]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 |
 |
[TAG119]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 |
 |
[TAG120]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 |
|
[TAG121]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 |
|
[TAG122]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. |
 |
[TAG123]A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of |
