BREAKING NEWS JULY 2024… if you are looking for a follow-up to this video and a 30-day plan you can follow as well as track your progress, I just published my first book… Every Day Mediterranean, a 30-day Kick-Start Plan and Tracking Journal. You can grab your copy today on Amazon from this link: a.co/d/ehohsJ3
What a sensible gal you are! You said so much in this video. You spurred me on to start early this past year. I had all kinds of excuses (like it was too hard when others I am with didn't want to eat this way. I decided I could do it and really did exactly what you are saying in this video. It was good to be reinforced with these tips and am grateful I watched this today. It keeps me focused on healthy eating. Thankfully, my husband has come to appreciate this way of eating. One other thing I have learned a lot about is anti-inflammatory foods and realized that most of the things on your list fall into this category. As I have gotten older I realize how important what we put into our bodies certainly affects the way we feel. The benefits of this way of eating has allowed me to take off 25 pounds since Feb 1 without saying "I'm on a diet" - it a way of life for me since I know it is helping me in many way to feel better. Thanks so much for your encouragement.
Wow, Marilyn, thanks so much for all your kind words. I'm so glad you found the channel and really hope it helps you to pursue this healthy way of eating. You're so right, it's not a "diet", it's just a very easy way to stay healthy the rest of your life. If you haven't seen another of my most recent videos about things to do right now before the new year, it might be right up your alley! The link is th-cam.com/video/ZXNMQy-wB-0/w-d-xo.html if you're interested! Thanks much for joining in the conversation, so happy to have you along on this healthy journey. Cheers, Caroline
We found your videos and we love them. I am 61 years old male and am very healthy but as I age it gets a bit harder. Your tips and experience will be a great help to my wife and I as we start our retirement. I need help on knowing what to do with lentils. Best Wishes, Randy and Donna.
How nice to meet you (and your wife), Randy! Thanks for joining in the conversation and welcome to the channel. Funny you should ask about lentils…I’m setting up a shoot today for red lentil soup so you can expect a video about it in about 2 weeks! There is another video on the channel as well using lentils in a stew but it is always a great and easy side dish since they cook up so fast and don’t require soaking…simplest way? Start in a stock pot or dutch oven, saute onions, garlic, carrots in olive oil until soft, then stir in some spices you like until fragrant, then add the lentils and some stock and cook about 12-20 minutes depending on the type of lentils. Red are fast cooking, brown and black take a bit more time. I’m also working on a beans video which will cover some information about lentils too so stay tuned! Cheers, Caroline
Thank you for making the Mediterranean diet so easy to understand. In fact you make it to inviting After watching your videos I am so enthusiastic about eating this healthy life style!!
Wow, Michelle. That is the best message I could ever receive. It’s why I created the channel and why I make these videos, so to know it’s helpful to you just makes my day. Thanks, thanks. Cheers, Caroline
Thanks@@kimberlyberlin4999 .! I think you are my only channel buddy who I can talk to about this transition! Actually, it’s heading in that direction. I still have a lots of highlights that have gone “blond” and eventually they might disappear but i actually like them too so…we’ll just have to see how energetic I am about fully embracing the grey mix in 2024. I’d love to be at a place where I just celebrate whatever grows out but a bit nervous about it too. Thanks for the support! It’s a real confidence booster…XO C
Hello from west Texas! Thanks so much for your videos, they really have helped me make better food choices! I am struggling with perimenopause weight gain (ugh!) Your info is clear and informative
All the way from Texas? Thanks for sending such a positive long-distance comment! About that weight gain? I hear 'ya. My strategy is getting in a good walk every day and a little yoga (although that's been more of a lifetime thing). Cheers, Caroline
Hi Sharon - If you are interested in protein, I really hope you get the chance to check out that USDA link. I came across it during my recent Stanford University nutrition class and it seems to be a really helpful, easy tool to get an idea of what nutrients you need. Cheers, Carolin
Hello from NYC! I am enjoying your videos and find them very helpful and clarifying. I would love to be able to enjoy sardines and mackerel as much as I do salmon. Can you share some ways to incorporate them into meals? I’m a little scared of the “fishiness”! Thank you!
Hi Henrique, and welcome to my channel, So glad you found it. Funny you should mention sardines… until about a month ago, my partner George ate them all the time but not me. I decided to try a few different canned versions and found out that WOW I really like them. Just as appetizers on crackers so far. But anchovies are a standard part of our homemade dressings so I get plenty of them that way and they are also a great addition to tomato sauce (even if you use something from a jar), forego salt, and you will love it because it won’t be “fishy” at all, just super tasty. Works as a salt replacement in other sauces too. Hope this helps! Cheers, Caroline
Thanks for that explanation of the facts in the Mediterranean Lifestyle. I have to get at least 80g of protein most days due to having had Bariatric surgery. This helps me realize I don't have to eat it all in animal source! That's good to know since I am planning on getting this down in my everyday life.
Love this video. It answers some odd questions like bananas. I've been doing Med since Sept when I turned 50 and drink only water. It's not just the weight that slips off...but I notice less aches and pain. It's almost like a detox from a life of sneaky poisoning. 1 question though...if you don't like oily fishy fish... I assume others are okay since the Mediterranean has lots of fish types.
Hi Sally Jean - Nice to hear from you again. Yes, I thought a few of those questions were pretty funny too, but I just went with what I found from the search, so… And your report about how much better you are feeling in total is great to know, thanks for sharing. About fish, oh yes, we eat all types of fish, I just focused on the ones I think might be the most beneficial but go with whatever you like best! Cheers, Caroline
Thank you so much for such a helpful video, I am truly ready to switch over to a more healthy way of eating and this will help my husband and I a lot. Best wishes~
Hi Tina - So nice to meet you and welcome to my channel. I hope you and your husband get a lot of value out of my videos. There are quite a few that might be helpful in figuring out how to follow this healthy way of eating. Cheers, Caroline
Interesting, Ruth. I use almond flour frequently because we live smack dab in the center of the almond growing region of Spain and even have some trees at the farm, so yes yes, almond flour is a great pantry staple. Stevia? I tried in years ago and know it can be healthy but haven’t had any reason to use it in quite a while.
Hi Edie - What a great question! I talked about this in a recent video you can find at this link th-cam.com/video/vuXWjS9ltGc/w-d-xo.html but if you just want to know the answer here it is..."One of the hardest things about changing the way you eat is trying to do it when the forces around you don’t make it easy. Like when you’re out at a restaurant or a guest at somebody’s house. But you can make a few little choices that are always within your control like: Ask the wait person for water first, and decline the bread basket and the little plate of butter Past over the entrees on the menu. You can order a great meal just out of the starters, salads and side dishes. Plus you’re bound to save some money doing it. If you ordered a salad, ask for oil & vinegar for your dressing and definitely dress the salad yourself. If the restaurant is best-known for its meat and potatoes or pasta dishes, ask for half-orders. In Spain, we call it a ‘media racion” and it’s a very common request in restaurants here. Or better yet, share an entree with a friend. And when you’re a guest in someone’s home or at a party, bring something healthy to start, and wait 20 minutes until reaching for seconds. These days many hosts will ask if you have any special diet needs and don’t feel uncomfortable telling them about your new healthy journey. Be proud of it! You might just inspire them to join you too." If you want to see some of the other suggestions about following the diet, watching that video would probably help. Cheers, Caroline
Hi Caroline, great video thank you. I have ibs and I find plain, unseeded sour dough bread easier to tolerate than more fibrous breads. I generally cube it, toss it in garlic powder and parmesan with lots of olive oil. Then I bake it until crisp in the oven. Am I violating the principles of the Mediterranean diet? I also use other cheeses like feta and mature cheddar cause I figure there's a lot of cheese making in the Mediterranean countries, and it enhances taste and protein content. Am I on the right track? I eat heaps of veges and lots of fish.
Hi Kerry Ann - and yes, it does sound like you are on the right path. I would just pay attention to your cheese intake, not too much of course. And I’m sure your nutritionist or doctor can advise you best about what foods to avoid with IBS as well. Cheers, Caroline
Good question and one that would be difficult for me to answer without checking out the nutritional label, so you might do that first to investigate it. I’m sorry but we don’t have that sort of product here in Spain so I couldn’t even research it at the grocery myself. Good luck with it! Cheers, Caroline
No, they are homemade. Just canned salmon with some crackers and eggs to hold it together and then fry it. Kind of like crab cakes.@@mediterraneanminutes
Oh, oh, sorry I misunderstood @@busyboy7635 . Then of course, it will have a healthy amount of omega-3 fats as does all salmon! Thanks for clearing up my misunderstanding. Cheers, Caroline
Hi from Arizona! I have a question: you specifically caution against white bread. What about white rice vs brown rice, or white pasta vs whole wheat? I mostly eat brown rice but much prefer white. Is it a very big nutritional difference?
Hi Nina! How’s the weather in AZ? I lived in California for many many years and used to camp in Arizona - beautiful state! About white bread, white rice and white pasta, they simply don’t have the fiber value or nutritional value of whole grains, but if you really love them then occasionally works as long as you are getting your fiber from other ingredients. You can pretty much rely on whole grains and products made with whole grains to give you far more nutritional value. Hope this helps clear up your question and sorry if it wasn’t the answer you were hoping for ;) ! Cheers, Caroline
Hi Ruth - My best suggestion is to use a nutrient calculator from the NHS designed for professionals but you can access it too. It can be found at www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator and will only take a few minutes for you to get a sense of what’s the ideal balance of macronutrients to target. Hope this helps! Cheers, Caroline
Hi PM! Well, not only above-ground, I like them all but I was just trying to point out the difference and above-ground do have fewer carbohydrates so for some people that matters. I also tried to address the tubers and root veggies in another Q&A about potatoes so I was hoping that covered it! Good catch! Cheers, Caroline
🙂WOOOOOOOOOOW🙂Outstanding!👍This is simply fantastic.🙂We love it! 👍Big like 🙂Thanks for Sharing amazing and incredible content. 👍🙂Your friend here. we really enjoyed your content. We visited your channel few months ago & love it. 🙂Stay blessed and keep Sharing! 🙂🙂Stay connected🙂🔔✅💯👍🤝🙂God bless you abundantly forever 🙂Enjoy amazingly blessed weekend 🙂🙂🙂 Stay happy and well protected. 🙂
Yes, Ann, in small portions and not often - a couple times a month. If you are interested I have another video about the Mediterranean diet basics that would explain more details. Thanks for joining in the conversation. Cheers, Caroline
Hi @@anns8998 I’m happy to answer and so far, I’ve been able to keep up with every single comment I’ve received! Hopefully I will be able to keep it up in the future. I really appreciate hearing from everyone and getting feedback. Makes it so worthwhile. Cheers, Caroline
BREAKING NEWS JULY 2024… if you are looking for a follow-up to this video and a 30-day plan you can follow as well as track your progress, I just published my first book… Every Day Mediterranean, a 30-day Kick-Start Plan and Tracking Journal. You can grab your copy today on Amazon from this link: a.co/d/ehohsJ3
What a sensible gal you are! You said so much in this video. You spurred me on to start early this past year. I had all kinds of excuses (like it was too hard when others I am with didn't want to eat this way. I decided I could do it and really did exactly what you are saying in this video. It was good to be reinforced with these tips and am grateful I watched this today. It keeps me focused on healthy eating. Thankfully, my husband has come to appreciate this way of eating. One other thing I have learned a lot about is anti-inflammatory foods and realized that most of the things on your list fall into this category. As I have gotten older I realize how important what we put into our bodies certainly affects the way we feel. The benefits of this way of eating has allowed me to take off 25 pounds since Feb 1 without saying "I'm on a diet" - it a way of life for me since I know it is helping me in many way to feel better. Thanks so much for your encouragement.
Wow, Marilyn, thanks so much for all your kind words. I'm so glad you found the channel and really hope it helps you to pursue this healthy way of eating. You're so right, it's not a "diet", it's just a very easy way to stay healthy the rest of your life. If you haven't seen another of my most recent videos about things to do right now before the new year, it might be right up your alley! The link is th-cam.com/video/ZXNMQy-wB-0/w-d-xo.html if you're interested! Thanks much for joining in the conversation, so happy to have you along on this healthy journey. Cheers, Caroline
We found your videos and we love them. I am 61 years old male and am very healthy but as I age it gets a bit harder. Your tips and experience will be a great help to my wife and I as we start our retirement. I need help on knowing what to do with lentils.
Best Wishes,
Randy and Donna.
How nice to meet you (and your wife), Randy! Thanks for joining in the conversation and welcome to the channel. Funny you should ask about lentils…I’m setting up a shoot today for red lentil soup so you can expect a video about it in about 2 weeks! There is another video on the channel as well using lentils in a stew but it is always a great and easy side dish since they cook up so fast and don’t require soaking…simplest way? Start in a stock pot or dutch oven, saute onions, garlic, carrots in olive oil until soft, then stir in some spices you like until fragrant, then add the lentils and some stock and cook about 12-20 minutes depending on the type of lentils. Red are fast cooking, brown and black take a bit more time. I’m also working on a beans video which will cover some information about lentils too so stay tuned! Cheers, Caroline
Thank you for making the Mediterranean diet so easy to understand. In fact you make it to inviting After watching your videos I am so enthusiastic about eating this healthy life style!!
Wow, Michelle. That is the best message I could ever receive. It’s why I created the channel and why I make these videos, so to know it’s helpful to you just makes my day. Thanks, thanks. Cheers, Caroline
Well composed and informative video. Love your new look.
Thanks so much, Kimberly! I keep working on improvements and I'm glad to hear it's striking a good note with you. Happy Holidays! Cheers, Caroline
Is that your natural hair color now? It's beautiful@@mediterraneanminutes
Thanks@@kimberlyberlin4999 .! I think you are my only channel buddy who I can talk to about this transition! Actually, it’s heading in that direction. I still have a lots of highlights that have gone “blond” and eventually they might disappear but i actually like them too so…we’ll just have to see how energetic I am about fully embracing the grey mix in 2024. I’d love to be at a place where I just celebrate whatever grows out but a bit nervous about it too. Thanks for the support! It’s a real confidence booster…XO C
Hello from west Texas! Thanks so much for your videos, they really have helped me make better food choices! I am struggling with perimenopause weight gain (ugh!) Your info is clear and informative
All the way from Texas? Thanks for sending such a positive long-distance comment! About that weight gain? I hear 'ya. My strategy is getting in a good walk every day and a little yoga (although that's been more of a lifetime thing). Cheers, Caroline
Thank you for your videos. They are simple and easy to understand.
Glad you like them, Lisa! Thanks very much for letting me know. Cheers, Caroline
Thank you for answering these questions! I especially liked the answer regarding protein 🙂
Hi Sharon - If you are interested in protein, I really hope you get the chance to check out that USDA link. I came across it during my recent Stanford University nutrition class and it seems to be a really helpful, easy tool to get an idea of what nutrients you need. Cheers, Carolin
@@mediterraneanminutes oh yes, I absolutely checked it out and it's very helpful to know how much protein I should be shooting for each day 🙂
Best advice for anyone wanting to eat healthier, has been working for me. Meal prep is key for this plan.
Totally agree with you, Constance! You might enjoy some of my meal prep videos if you’re looking for other ideas. Cheers, Caroline
Hello from NYC! I am enjoying your videos and find them very helpful and clarifying. I would love to be able to enjoy sardines and mackerel as much as I do salmon. Can you share some ways to incorporate them into meals? I’m a little scared of the “fishiness”! Thank you!
Hi Henrique, and welcome to my channel, So glad you found it. Funny you should mention sardines… until about a month ago, my partner George ate them all the time but not me. I decided to try a few different canned versions and found out that WOW I really like them. Just as appetizers on crackers so far. But anchovies are a standard part of our homemade dressings so I get plenty of them that way and they are also a great addition to tomato sauce (even if you use something from a jar), forego salt, and you will love it because it won’t be “fishy” at all, just super tasty. Works as a salt replacement in other sauces too. Hope this helps! Cheers, Caroline
Thanks for that explanation of the facts in the Mediterranean Lifestyle. I have to get at least 80g of protein most days due to having had Bariatric surgery. This helps me realize I don't have to eat it all in animal source!
That's good to know since I am planning on getting this down in my everyday life.
Hey, that’s great to hear, Ellen. I’m so happy it’s helpful! Cheers, Caroline
@@mediterraneanminutes have an awesome week!
Thanks, @@ellenradford8582 . You too!
Love this video. It answers some odd questions like bananas. I've been doing Med since Sept when I turned 50 and drink only water. It's not just the weight that slips off...but I notice less aches and pain. It's almost like a detox from a life of sneaky poisoning. 1 question though...if you don't like oily fishy fish... I assume others are okay since the Mediterranean has lots of fish types.
Hi Sally Jean - Nice to hear from you again. Yes, I thought a few of those questions were pretty funny too, but I just went with what I found from the search, so… And your report about how much better you are feeling in total is great to know, thanks for sharing. About fish, oh yes, we eat all types of fish, I just focused on the ones I think might be the most beneficial but go with whatever you like best! Cheers, Caroline
Thanks Caroline.. ❤️
Informative Caroline, thank you.
Hi Sandra, glad you liked it and I hope you found some answers that were news to you! Cheers, Caroline
Thank you so much for such a helpful video, I am truly ready to switch over to a more healthy way of eating and this will help my husband and I a lot. Best wishes~
Hi Tina - So nice to meet you and welcome to my channel. I hope you and your husband get a lot of value out of my videos. There are quite a few that might be helpful in figuring out how to follow this healthy way of eating. Cheers, Caroline
Great tips! 👍🏻 Thank you!
Hi Bev! Thanks for letting me know. I’m glad it was helpful to you! Happy healthy holidays, Caroline
Such good info! Thank you
Oh you are welcome, BB. It was a fun video to put together! Cheers, Caroline
Great video...thank you for the concise information!
Really glad it was helpful, JA! Cheers, Caroline
How about almond flour and sugar substitutes as allulose or organic stevia?
Interesting, Ruth. I use almond flour frequently because we live smack dab in the center of the almond growing region of Spain and even have some trees at the farm, so yes yes, almond flour is a great pantry staple. Stevia? I tried in years ago and know it can be healthy but haven’t had any reason to use it in quite a while.
Do you have any tips for making good choices when you go out to eat?
Hi Edie - What a great question! I talked about this in a recent video you can find at this link th-cam.com/video/vuXWjS9ltGc/w-d-xo.html but if you just want to know the answer here it is..."One of the hardest things about changing the way you eat is trying to do it when the forces around you don’t make it easy. Like when you’re out at a restaurant or a guest at somebody’s house. But you can make a few little choices that are always within your control like:
Ask the wait person for water first, and decline the bread basket and the little plate of butter
Past over the entrees on the menu. You can order a great meal just out of the starters, salads and side dishes. Plus you’re bound to save some money doing it.
If you ordered a salad, ask for oil & vinegar for your dressing and definitely dress the salad yourself.
If the restaurant is best-known for its meat and potatoes or pasta dishes, ask for half-orders. In Spain, we call it a ‘media racion” and it’s a very common request in restaurants here. Or better yet, share an entree with a friend.
And when you’re a guest in someone’s home or at a party, bring something healthy to start, and wait 20 minutes until reaching for seconds. These days many hosts will ask if you have any special diet needs and don’t feel uncomfortable telling them about your new healthy journey. Be proud of it! You might just inspire them to join you too." If you want to see some of the other suggestions about following the diet, watching that video would probably help. Cheers, Caroline
Great info!👍🏼
HI WV and thanks for letting me know you think so! Hope all is well with you! Cheers, Caroline
Hi Caroline, great video thank you.
I have ibs and I find plain, unseeded sour dough bread easier to tolerate than more fibrous breads. I generally cube it, toss it in garlic powder and parmesan with lots of olive oil. Then I bake it until crisp in the oven.
Am I violating the principles of the Mediterranean diet?
I also use other cheeses like feta and mature cheddar cause I figure there's a lot of cheese making in the Mediterranean countries, and it enhances taste and protein content.
Am I on the right track? I eat heaps of veges and lots of fish.
Hi Kerry Ann - and yes, it does sound like you are on the right path. I would just pay attention to your cheese intake, not too much of course. And I’m sure your nutritionist or doctor can advise you best about what foods to avoid with IBS as well. Cheers, Caroline
Another great video!
Thanks again, Lady B! Cheers, Caroline
What about canned salmon patties? Are they a good source of Omega3?
Good question and one that would be difficult for me to answer without checking out the nutritional label, so you might do that first to investigate it. I’m sorry but we don’t have that sort of product here in Spain so I couldn’t even research it at the grocery myself. Good luck with it! Cheers, Caroline
No, they are homemade. Just canned salmon with some crackers and eggs to hold it together and then fry it. Kind of like crab cakes.@@mediterraneanminutes
Oh, oh, sorry I misunderstood @@busyboy7635 . Then of course, it will have a healthy amount of omega-3 fats as does all salmon! Thanks for clearing up my misunderstanding. Cheers, Caroline
Hi from Arizona! I have a question: you specifically caution against white bread. What about white rice vs brown rice, or white pasta vs whole wheat? I mostly eat brown rice but much prefer white. Is it a very big nutritional difference?
Hi Nina! How’s the weather in AZ? I lived in California for many many years and used to camp in Arizona - beautiful state! About white bread, white rice and white pasta, they simply don’t have the fiber value or nutritional value of whole grains, but if you really love them then occasionally works as long as you are getting your fiber from other ingredients. You can pretty much rely on whole grains and products made with whole grains to give you far more nutritional value. Hope this helps clear up your question and sorry if it wasn’t the answer you were hoping for ;) ! Cheers, Caroline
Hi. Howbto know how many carbs. Protein and fats can I eat in a day? I’m overweight and I need to loose 20 pounds
Hi Ruth - My best suggestion is to use a nutrient calculator from the NHS designed for professionals but you can access it too. It can be found at www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator and will only take a few minutes for you to get a sense of what’s the ideal balance of macronutrients to target. Hope this helps! Cheers, Caroline
Why only above ground vegetables?
Hi PM! Well, not only above-ground, I like them all but I was just trying to point out the difference and above-ground do have fewer carbohydrates so for some people that matters. I also tried to address the tubers and root veggies in another Q&A about potatoes so I was hoping that covered it! Good catch! Cheers, Caroline
@@mediterraneanminutes 👍
🙂WOOOOOOOOOOW🙂Outstanding!👍This is simply fantastic.🙂We love it! 👍Big like 🙂Thanks for Sharing amazing and incredible content. 👍🙂Your friend here. we really enjoyed your content. We visited your channel few months ago & love it. 🙂Stay blessed and keep Sharing! 🙂🙂Stay connected🙂🔔✅💯👍🤝🙂God bless you abundantly forever 🙂Enjoy amazingly blessed weekend 🙂🙂🙂 Stay happy and well protected. 🙂
Thank you! Cheers!
Is bacon and other pork part of the Mediterranean diet?
Yes, Ann, in small portions and not often - a couple times a month. If you are interested I have another video about the Mediterranean diet basics that would explain more details. Thanks for joining in the conversation. Cheers, Caroline
@@mediterraneanminutes thank you for answering. Enjoyed your video
Hi @@anns8998 I’m happy to answer and so far, I’ve been able to keep up with every single comment I’ve received! Hopefully I will be able to keep it up in the future. I really appreciate hearing from everyone and getting feedback. Makes it so worthwhile. Cheers, Caroline