If you’ve ever thought about improving your health, now it’s the time. Take advantage of the season’s abundance of vegetables and make the change to a healthier lifestyle with a diet rich in antioxidants and healthy fats.
Mediterranean diet is a healthy eating plan inspired by the traditional Mediterranean foods and recipes. It is not a crash diet; it is a healthy lifestyle, in fact, the perfect combination between good health and an enjoyable way of eating. You probably know by now that the Mediterranean diet is good for your health. It helps with weight loss, decreases inflammation, prevents heart disease and Alzheimer, and reduces the risk of depression, cancer and obesity. The food is always fresh, wholesome, and full of delicious flavors. Besides, it is easy to prepare and cheap.
Since my hubby and I started this so-called diet (a few months ago) combined with a light exercising routine, we’ve seen some important improvements in our own health. His cholesterol and blood pressure went down, and we both feel lighter and healthier, and of course, very proud of ourselves. We both enjoy this lifestyle and the benefits that come with it.
The best part of the diet is that you don’t have to travel to Greece to adopt and incorporate some of the Mediterranean patterns and traditions.
Here are some guidelines if you would like to try the Mediterranean diet:
Use olive oil instead of butter or any other replacement. It tastes good and protects your heart with its healthy monounsaturated fats.
Take your proteins from fish, turkey and nuts. Try to replace red meat with grilled salmon twice a week. It is rich in heart-healthy omega-3 fatty acids.
Eat your vegetables – raw in a salad, or roasted in olive oil with different spices, herbs and feta cheese. Make your own salad dressing with balsamic vinegar, olive oil and a touch of honey. Add olives to your salad.
Take your daily dose of probiotics from Greek yogurt, sauerkraut and pickles. Greek yogurt has about twice as much protein as regular yogurt. If you like, you can sweeten it up with honey. Sauerkraut and pickles are naturally fermented, and have beneficial active bacteria that will make your gut happy and improve your immune system. They can all counteract the effects of stress, antibiotics and bad diets, and rebalance the good bacteria in your gut.
Eat more nuts. They are good source of fibers and proteins, healthy fats and antioxidants.
Always opt for fruits for a healthy dessert. They satisfy your craving for sweet and they are rich in antioxidants, fibers and vitamin C.
Add beans to your meals: garbanzo beans, lentils, soy beans, lima beans or string beans.
Drink red wine. It’s rich in antioxidants and protects against artery damage. Because of the polyphenols (resveratrol) it contains, it promotes long life by lowering the risk of heart disease and stroke. It may also protect against some cancers like head, neck, and colon cancer. Cheers to a healthy life!
Eat slowly and enjoy your meal. Taste every bite and savor the flavors. Be mindful.
Add new grains to your diet like bulgur, brown rice, buckwheat, farro, millet, and whole-grain barley.
And maybe one of the most important things for a healthy, happy life is to share your healthy food and your joy. Bring your family and friends together and enjoy the food, the good times and of course, the wine!
I am genuinely enjoying this lifestyle and the benefits that come with it. In fact, what’s not to like about this Mediterranean lifestyle?
Have you ever tried the Mediterranean diet?
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