Mediterranean Diet

I've always considered myself a healthy eater--I don't eat fast food (in fact I rarely eat out), I stay away from sweets and fried foods, I shop mostly at Trader Joes, and I buy mostly organic. Six months back though I noticed I was feeling sluggish for no reason, my hands were frequently shaking (like a 60-year-old alcoholic), and I would get light headed. I knew something wasn't right, so I had blood work done, but there was nothing noticeably wrong. My doctor told me it was probably my diet, which was shocking. So I did a ton of research on nutrition (which was easy working for a health and fitness website) and something caught my eye--the Mediterranean diet.

The Mediterranean diet isn't really a "diet"--it's a lifestyle. Over the past four months I have fully adapted this lifestyle and it's incredible how much more energy I have and the shakes just disappeared! Wow, what a concept--the food you fuel your body with directly effects how you feel. Duh. The great thing about this diet is it can easily be used to lose weight too if you are calorie conscious and active.

Here's the Mediterranean diet--d e c o n s t r u c t e d

Mostly Eat:
-Vegetables
-Fruits
-Whole grains (whole wheats, brown rice, quinoa)
-Lean protein (Fish, chicken, low-fat dairy)
-Legumes
-Olive oil
-Nuts

Sometimes Eat:
-Red meat
-Red wine (optional)

Don't Eat:
-Processed foods (chips, cookies, frozen entrees, packaged snacks, fried foods)
-Trans fats

I interviewed Emma-Leigh Synnott, and certified nutrition and fitness expert, and she gave me her expertise on the subject. According to Synnott, during the 1950-60's people living in Greece, Crete, and Southern Italy had longer life spans and fewer chronic diseases. A professor named Ancel Keys wanted to know why these people were so dang healthy, so he studied their lifestyle .His research lead to what we now know as  the Mediterranean diet. Ironically though what they were eating was a forced diet because of a shortage on food during that time--these foods were all they could afford. Daily hard labor also kept them in great shape.

The Mediterranean diet digs deeper than helping you look and feel great—it keeps the doctor away.

Olive oil is a heart-healthy ingredient in the Mediterranean diet. This doesn’t mean douse everything you eat with EVOO—it is a high calorie food (120cal/tbsp). But, when used as a substitution for other fats (butter, margarine) olive oil has many health benefits. It’s a rich source of Mono-unsaturated fat with one particular monounsaturated fat, ‘Oleic acid’, thought to be responsible for the majority of the health benefits, according to Synnott. She also noted that olive oil can help in the following ways:

-          Improve total cholesterol levels (and lowers LDL)

-          Decreased the risk of some cancers (breast, colorectal, prostate)

-          Decrease cognitive decline and Alzheimer’s

-          Decrease blood pressure

-          Improves insulin sensitivity

-         Improve endothelial function (to help maintain the ‘integrity’ of blood vessels & decrease vascular disease)

-          Decrease the risk of blood clotting 

Fish is a great source of protein and Omega-3 fatty acids. With the addition of Omega-3’s, fish can also help in the prevention of certain health conditions in a similar way as olive oil.

Eat more fruits and vegetables may sound like a broken record, but when you discover seasonal, vibrant produce you can enjoy, your body will thank you. For one, they contain micronutrients (essential vitamins and minerals) that our bodies cannot produce. They also contain fiber which regulates digestion and promotes weight-loss (because you feel fuller, longer). The recommended daily allowance (RDA) is 22-28 grams of fiber for women and 28-34 grams for men per day.

If you're thinking of adapting the Mediterranean diet (and I highly suggest you do) I would start off slow. For me it was a process of trying new foods and weaning myself off of the processed stuff. Luckily I like to cook, but I don't always have time to prepare meals. I became very creative with finding foods that were frozen or already prepared, but were ok for my diet. I'm a food label whore--I read everything before I buy it.

You will always find in my house...

-Cooked organic brown rice (frozen) 

-Organic chopped spinach (frozen)

-Organic berries (frozen)

-Variety of fresh, organic fruit

-Carrots

-Nonfat greek yogurt

-Variety of lettuce

-Cooked chicken breast

-Low-fat string cheese 

-Whole wheat artisan bread

-Whole wheat pasta

-Nuts

-Whey protein powder

-Olive oil 

-Variety of spices

I try eat a high protein diet because I workout a lot (and the body uses more energy to break down protein as compared to carbohydrates, which helps maintain a healthy weight). To ensure that I have a great balance of protein, carbs, fat, fiber, and that I'm not eating too much sodium or sugar I use MyPlate on LIVESTRONG.COM. I simply type in the food I eat at every meal or snack and it gives me the nutritional break down and calories. Keeping track of your nutrition is also the best way to lose weight.