Food is fuel for the body.
It’s what gives us energy (or not-so-much in many cases!) and keeps our bodies and organs running.
However, everyone is different and what works for one person may not work for another. It is important to find the right fit for you with so many choices out there.
Over the next week in the following 5 articles, I will address specific diet types so you can explore what may or may not work for you depending on your Food Villains.
What are Food Villains?
They are foods that are lurking within that weaken your body. So, if you detect your Food villains and remove them, your body can more easily get back to balance. Back to balance means feeling more energized and a body easily going back to the weight it is meant to be.
We will discuss various food plans including Mediterranean, Keto, Paleo, Low Lectin and Vegan.
Today we will begin with the Mediterranean Diet.
Origins
The Mediterranean Diet’s roots are in Greece, Spain and Southern Italy in the 1940s – 1960s where there is an abundance of fish and healthy oils due to their locations near water and climate favorable to growing olives.
Foods to Emphasize
Fish and seafood at least 3 times per week
Healthy oils such as olive oil, coconut oil and avocado oil
Veggies and fruits with veggies three or more times a day (about 9 servings per day)
Legumes
Eggs – 3 or 4 per week
Nuts and seeds as snacks
Wine – one to two small glasses (5 ounces or less) of wine at the main meal per day
Healthy dairy – goat’s milk, cheese and yogurt (moderate)
Poultry
Foods to Enjoy in Moderation
Meats including beef and pork
Foods to Avoid
All processed foods
Hydrogenated oils or products-vegetable oils, canola oil
Most Common Foods*
- Olive Oil
- Pomegranate
- Flaxseed
- Tomatoes
- Lentils
- Quinoa
- Salmon
- Farro
- Blueberries
- Walnuts
- Greek yogurt
- Chia Seeds
- Chic Peas
- Avocado
- Kale
- Arugula
- Broccoli
- Strawberries
Ease to follow
The Mediterranean diet is typically ranked as the number 1 diet to follow as it is easier to follow with less restrictions than some. It is also typically more filling and satisfying than many others with people finding it easier to keep on long term as a healthy lifestyle.
Benefits
Famous for its benefits to heart health as well as lowers likelihood of cancers such as breast cancer and even Parkinson’s Disease and Alzheimer’s Disease. The Mediterranean diet can be protective for those with Type 2 Diabetes and help lose weight.
People who live in two out of the five Blue Zone countries (countries noted for the greatest life longevity) have a Mediterranean diet lifestyle.
Sample Menu*
Day 1
Breakfast Greek yogurt topped with berries and a drizzle of honey
Snack Handful of almonds
Lunch Tuna on a bed of greens with a vinaigrette
Snack Small bowl of olives
Dinner Small chicken breast over a warm grain salad made with sautéed zucchini, tomato, and farro
Day 2
Breakfast Whole-grain toast with a soft-boiled egg and a piece of fruit
Snack Handful of pistachios
Lunch Lentil salad with roasted red peppers, sun dried tomatoes, capers, and a balsamic vinaigrette
Snack Hummus with dipping veggies
Dinner Salmon with quinoa and sautéed garlicky greens
Day 3
Breakfast Whipped ricotta topped with walnuts and fruit
Snack Roasted chickpeas
Lunch Tabouli salad with whole grain pita
Snack Caprese skewers
Dinner Roasted halibut, gnocchi, and a large salad with vinaigrette.
Stay tuned for Part 2 of 5 when we discuss going Keto.
If you want to do a combination of these healthy food plans so you can have more energy and get to the weight you want without any working out, check out my free shopping list to help get you on your way.
All material in this newsletter is provided for information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this publication;instead readers should consult appropriate health professionals on any matter relating to their health and well-being. The information provided has not been approved the Food & Drug Administration and is not intended to diagnose, treat, cure, or prevent any illness or disease.
“It is our choices that show what we truly are far more than our abilities.”
Live well and love more,
Jill Gordon
CHHC, MHt, MNLP, MTT, MSC, CLC
Certified Holistic Health Counselor, Master Certified Clinical Hypnotist*, Master Practitioner of Neuro Linguistic Programming*, Master Certified Life and Success Coach
