Leo ♌Healing - we have love coming in and we are unstoppable!

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

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal is allowed on the Mediterranean Diet. Whole grains such as oats can be a good source for dietary fiber, 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. Many people consider oats compatible with Mediterranean diets because they are popular in many countries.

Is the Mediterranean Diet gluten-free possible?

Yes, the Mediterranean Diet can be adapted to be gluten-free. Instead of using whole-grain carbohydrate sources like wheat and barley, you can incorporate gluten-free grains, such as millet (or quinoa), into your meals. This diet should include a lot of fruits such as melon, pears, fresh veggies, legumes and nuts. For added protein sources such as dairy, choosing lactose-free products is sometimes beneficial for individuals intolerant to milk and gluten. Some other ideas that may help could include having porridge instead of oats for breakfast, opting for baked salmon with potatoes or a bean soup for lunch rather than sandwiches on wheat bread, or roasting vegetables with herbs for dinner!

Is it okay to eat milk on the Mediterranean diet

Yes, milk is permitted on the Mediterranean diet. The Mediterranean diet is rich in dairy products, such as low-fat yogurts and cheese. These products provide calcium and other key nutrients. You should include milk in your daily diet, as well as other drinks like tea and coffee. If you prefer, it can be used to make smoothies and oatmeal. For sustainable farming practices to be promoted when buying milk, it is best to use organic varieties. For a healthy start to your day, add milk to breakfast options such as avocado toast or smoothie bowls.

Can I drink alcohol while 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. Suitable drinks include dry wines, beer, and spirits made with natural ingredients such as brandy, vodka, whiskey, or gin. Because of their high sugar content, avoid heavy spirits like cocktails. Additionally, incorporating daily doses of fluids such as water or herbal teas can keep the body hydrated and help reduce cravings for sugary drinks!

Is the Mediterranean diet primarily plant-based?

Yes, the Mediterranean Diet consists primarily of plants. This ancient diet is primarily plant-based, including fruits, vegetables, legumes and nuts. Due to their history around the Mediterranean Sea, however, some animal proteins like red meat, poultry, and fish are not as prevalent in this ancient diet. You can choose to avoid these protein sources if you are a vegetarian/vegan. Other dairy sources such as soy yogurt and tofu are great options for extra nutrition and proteins.

Statistics

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

External Links

heart.org

• American Heart Association


• What is The Mediterranean Diet?

health.usnews.com

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


• Best Diets Overall 2023 - Expertly Reviewed - US News Health

my.clevelandclinic.org

• Mediterranean Diet

nejm.org

• Primary Prevention of Cardiovascular Disease Using a Mediterranean Diet

How To

How Can the Mediterranean Diet Reduce Your Risk of Heart Disease and Stroke?

The Mediterranean diet is a healthy eating plan that includes whole grains, legumes and fruits as well as healthy fats. 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. Additionally, learning how to increase variety in your diet by adding spices or different sources derived from nuts, fruits, and vegetables can help enhance satiety after meals. You should consume moderate amounts dairy products such yogurt, cheese, milk and milk throughout the day to get added nutrition. To complete the Mediterranean experience, olive oil should be used as the primary cooking fat. Red wine can also be enjoyed occasionally.

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:

Get a true taste of the Mediterranean at Phoenicia specialty foods Craving the flavors of the Mediterranean without the jet lag? Join Ruben Dominguez live at the original Phoenicia on Westheimer, celebrating 40 years of

Cooking for Wellness at NYU Langone: Autumn Vegetable Frittata 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

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

How To Get Omega-3s Without Eating Fish or Seafood 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,

Reducing inflammation through diet Shilpa Ravella, Assistant Professor of Medicine at Columbia University Medical Center, explains how a healthy diet, comprised of plants, whole grains, and

The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

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

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

Menopause 5 Foods to Help Relieve Symptoms Menopause 5 Foods to Help Relieve Symptoms

10.24.23 So What''s For Dinner? Mushroom and Bean Sprouts soup Beef Stir Fry Brown Rice 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

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

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.

Olive, Tomato and Couscous Salad   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

3 Greek-Inspired Back-to-School Treats: Making Healthy Mediterranean Meals Fun for Kids 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!),

Spanakopita Muffins 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

Slow Cooker Chicken Tortilla Soup 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

Mediterranean Diet Meal plan – Week 44 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

Definitions and potential health benefits of the Mediterranean diet: views from experts around the world - BMC Medicine The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

Fall Cheese Board 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

The Ultimate Guide to Greek Honey 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

Authentic Greek Spanakopita – Spinach and Feta Pie The Greek authentic recipe for delicious spanakopita straight from my mothers notes! Crispy layers of phyllo dough brushed with…The post Authentic Greek

The Best Sheet Pan Autumn Chicken Dinner Tender, juicy chicken pieces paired with crunchy autumn vegetables, all seasoned in a savory Mediterranean herbs blend. This sheet pan Mediterranean-style

Master the Mediterranean Lifestyle and Live Longer: 7 Essential Steps to Follow Now Unlock the secrets of longevity with our comprehensive guide! Discover 7 essential steps to embrace the Mediterranean lifestyle and…The post Master the

What Is The Mediterranean Diet? Benefits, Risks And More The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

Ikaria Fresh Bean and Corn Stew 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

Mediterranean Diet Recipes We’ve Been Loving 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

Mediterranean Diet Offers Benefits to Cancer Survivors New research shows that following a Mediterranean may protect from cancer but also protect cancer survivors. Science is continuously…The post Mediterranean

September Seasonal Produce Guide and Recipe Ideas The Mediterranean diet focuses on using the freshest ingredients when possible, so we are sharing a list of September Seasonal Produce. The post September

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

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

I’d rather be in Greece Ornament 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

Spanish Garlic Chicken (Pollo al Ajillo) 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

Traditional Greek Tomato and Feta Toast This delicious Mediterranean snack made with perfectly toasted crusty bread, topped with ripe summer tomato, drizzled with olive oil…The post Traditional Greek

Chocolate Balls, Israeli-Style 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

Light Summer Recipes For Weight Loss 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

Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

Italian Stuffed Eggplant 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

Chicken Skewers with Garlic Sauce (Shish Tawook with Toum) 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

5 Reasons Not to Drink Olive Oil 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

Greek Chicken Gyro 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

Mediterranean Shrimp Stir Fry 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

Take Your Diet to the Mediterranean It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

Homemade Pita Chips 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

Healthline Names Mediterranean Diet One of the 6 Best Diets for Heart Health Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

The Brain Benefits of a Mediterranean Diet Psychology 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 COVID 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

Researchers Find Mediterranean Diet Reduces Obesity According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

The Mediterranean Diet - HelpGuide.org There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

Mediterranean Diets are Safer than Keto Diets for Controlling Blood Sugar 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

Mediterranean Diet Rated The Best Overall For 2023 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

Easy Shawarma-Spiced Chicken 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

Simple Gluten-Free Minestrone Soup with Quinoa 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

Easy Baked Falafel with Lemon-Tahini Sauce 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.

Researchers explore Mediterranean diet and its health benefits in managing obesity A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of