EAT THIS, NOT THAT! 10 HEALTHY CHOICES | with 10 healthy food swaps
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- เผยแพร่เมื่อ 17 มิ.ย. 2024
- When you "eat this, not that", you make healthy choices to eat better with 10 healthy food swaps. Following the Mediterranean diet is all about balancing those choices and I love these little reminders that help me stay on track and enjoy a healthier diet. I hope you like them too. So give it a try. Make one swap today and another tomorrow and another the next day...small changes can add up to big results!
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► CHAPTERS:
00:00 Introduction
00:26 SWAP #1
01:11 SWAP #2
02:06 SWAP #3
02:56 SWAP #4
03:35 SWAP #5
04:23 SWAP #6
04:55 SWAP #7
05:30 SWAP #8
05:58 SWAP #9
06:25 SWAP #10
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#mediterraneandietrecipes #healthydietrecipes #eatthisnotthat - แนวปฏิบัติและการใช้ชีวิต
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Honestly guys, these simple little changes made a big difference in my life so I hope they work for you too! Once you get onto it, you won't even miss those ""less-than-healthy"" items and you'll start craving these really ""good-for-you"" choices instead. I promise! Got any other simple swaps that are some of your favorites? XO Caroline
I'm of Italian decent so I understand the Mediterranean diet. I wouldn't miss these foods except for the Italian sausage. I know this has to be avoided. I need to lose weight so I am wondering about portions for all the foods.
Hi Carmen@@carmenkryman8495 . Welcome to the channel. You ask a great question and I'd suggest you might want to watch one of my newest videos, a Mediterranean diet master class, which will help you understand how to manage your healthy eating. Especially the link to the USDA personalized nutritional guidelines. I think it's been a big help to other viewers too. The link is th-cam.com/video/Kb8wHfL7n3g/w-d-xo.htmlsi=hJhtTzaxU0PMnztz
Awesome video! Love how helpful and easy to implement your steps were!
Thanks, Tony! I’m really glad you enjoyed the ideas and hope they help you make small changes for big results! Cheers, Caroline
Thanks. I knew most of these swaps but your reminder made me say Ah-ha! Knew 'em but wasn't using 'em.
Thanks much, Mary. So glad I could be your post-it-note!! 😉
What a great video! So much information and good advice. Thank you!
Glad it was helpful!m Frith! Cheers, Caroline
I recently started a Mediterranean style diet. This video was succinct and helpful. Thank you!
Thanks to you for letting me know!
I love all of these tips. Thanks.
Hi Nooshi! Thanks for the comment, I really love hearing from you! Cheers, Caroline
I like how you present things. Very enjoyable and helpful videos. Definitely will be following you from here on.
Welcome aboard, Dragonfly! So glad you will be around for the healthy journey ahead. Cheers, Caroline
I just showed this to our weight loss group in our adult community. What a great video. Thanks so much for sharing with us.
Hey Brian! I’m thrilled that yo guys already have a “buddy system” to start off a new healthy year! Thanks for letting me know and let me know how it goes…! Cheers to everybody, Caroline
WOW this is really helpful thanks for these tips 👍🏾
Thanks, Marion. I’m happy you found it helpful! Cheers, Caroline
Such a wonderful channel. Started watching 5 months ago after starting chemo and have learned so much. ❤
Hi Lisa - i’m so glad to make your acquaintance after all this time. Welcome, I’m really happy to know you are enjoying it and I really hope it’s been helpful on your tough journey to getting back to healthy. Cheers, Caroline
Hope your health is doing well x x
Thank you, great info.
You’re so welcome, Therese. Glad you liked it! Cheers, Caroline
Hi, this is a great helpful video. And I have done about 90% of these, I guess. The one that I have heard quite the reverse is "low fat' over "full fat". There are reasons why you may want full fat including added saitiation of full fat, and the fact that a lot of times low fat products (at least in the US) are more likely to be more processed (gums, thickening agents, etc.). The ones I have maybe less than 100% on--1. butter. I use EVOO (or avocado oil) about 90% of the time. The big reason i might not--is I don't really like my ww English muffins with EVOO (baguettes are great though). I sometimes add a little to fish or shrimp. 2. obviously the whole fat vs low fat. 3. replacing mayo with yogurt. (I replace sour cream, etc) but I don't like yogurt on a sandwich. Sometimes olive oil works for me though. Depends on what it is. I buy a small bottle of the best quality I can get here (safflower versus soybean) and it takes a long time got go thru it. Ones I really have gotten on board with are the replacing fish and chicken with red meat. (Eat maybe twice a month) and at least two vegetarian meals a week. Whole grains---yes, though I eat 100% hard duram or semolina flour pasta which in my understanding is different (almost always made in Italy).
Very nice summary, JJ. Sounds like you have a good handle on what works for you! Cheers, Caroline
I love those herb and spice jars!!!
Thanks, Halycon. If IKEA still has them, you could locate them there! Just make sure they are the type with the screw-on lids, I tried the push on lids and they didn’t work so well. Cheers, Caroline
Whole fat milk is better than low fat with additives. I have lactose intolerance. I find grass fed organic milk to be better for me. Same with yogurt. I only buy organic
Yes, I buy the grass fed options (we get a brand here called "Maple Hill"--best yogurt and milk--except when I can get the small farm brand. ) Btw, I think goat's milk is good for you, but it's pricey here. If you have a Trader Joe's they have a good brand of goat's milk.
These both sound like good options for you, just keep your eye out on the amount of total fat in your diet and keep it balanced with whatever healthy ingredients you choose! Cheers, Caroline
I prefer full fat because of the added sugar found in most low fat. But I don’t have much dairy anyway. I have black coffee and herbal teas. I will have full fat Greek or natural yogurt with berries.
@@kestag2110 Hi Kes and thanks for joining in the conversation. You might be interested to know that full fat, reduced fat and non-fat milk has the same amount of natural sugars. Certainly flavored milks are likely to have added sugar and pactose-free milk would have an added enzyme but just read the label to be sure. And you might enjoy this information from the US Dairy association too www.usdairy.com/news-articles/how-much-sugar-is-in-milk. Thanks again for chiming in! Cheers, Caroline
Just found your channel, and I love it! I love your swaps ! My weakness is crunchy snacks ( pretzels , popcorn, tortilla chips). Also, coffee creamer ( looking for a no sugar option). Otherwise, I eat pretty well according to your guidelines. I need to up my fish consumption a bit. Thankfully I love a great mustard instead of mayo, but I use a tiny bit of mayo in tuna and chicken salad.
Hi Sheila...and welcome, welcome! I'm a crunchy snack person too...potato chips made with olive oil are my nemesis! But it sounds like we are on the same track, so thanks for joining me on the healthy journey! Cheers, Caroline
Thank you! I was recommended this way of eating by my OBGYN to better prepare my body for pregnancy...I've done keto, but she believes I've restricted myself into an eating disorder...not that I'm saying it is unhealthy or won't work for anyone else, I just got carried away with it and I really want to have a more balanced diet now. Your video was very helpful in starting this change for me, and I will definitely look into more of them 😊.
Wow, I can't wait to enjoy beans and fruits again!
Hi there and thanks for sending me such a positive message. I'm so happy that this video (and maybe some more of mine!) has been helpful. Have fun on this healthy journey and best of luck with the pregnancy trip too! Cheers, Caroline
Thanks for these tips. I’m going to see if you have a vid on making the healthy snacks now!
Hi Jett - That’s a great idea, thanks, I’ll try to put something together but in the meantime, to get you started, I have a few “treat” short videos like different dips and roasted almonds and a very short playlist at th-cam.com/play/PL0G_7wDFlNWVT2Db4unT3tYKQzFRYr54h.html
@@mediterraneanminutes thank you. The Spanish Spicy Lentils sound delish!
Loving this channel!
Thanks so much. I'm glad you're enjoying it. Cheers, Caroline.
EZ simple solutions & nicely presented & narrated
Thanks Rae. So nice of you to say so. Hope you are a healthy, happy weekend! Cheers, Caroline
Thanks so much!!😊
You’re totally welcome, Debbie. Thanks for chiming in! Cheers, Caroline
Sea salt, lemon ,black pepper, olive oil ,tuna ,olives, tomato, cucumber, avocado,greatvhealthy salad
Great swaps! I absolutely love following the Mediterranean Diet(which doesn’t feel like a “diet” at all). I had to find a diet with low saturated fat, and it has really helped me with my high cholesterol and insulin resistance.
It’s so rare these days to find people recommending lower fat options(well, this video was made a year ago, but it’s still very applicable today!). I’m so tired of people telling me how bad non fat plain Greek yogurt is and trying to shove Keto down my throat. I love that it works for others, but a diet high in saturated fat doesn’t work for me. Heart disease and high cholesterol run in my family(both of my parents had major cardiac events in their 50’s and passed away in their mid 60’s). I have eliminated high saturated fat foods like red meat and butter completely…and I honestly don’t miss them at all.
For the most part, my diet is really dialed in. The one thing I struggle with is my morning coffee. I am not a fan of black coffee. I have swapped Splenda for cinnamon, but I still add 1-2 tablespoons of HWC(which of course is high in saturated fat). I have tried lower fat options like 1/2 and 1/2, but I have to use twice as much to make it tolerable and I think it has some questionable ingredients. I was wondering if you have any healthy swaps or suggestions for cream in coffee? Thanks so much!🙏🏻
Wow, Reny! You have dialed in so many excellent thoughts and I agree with them all. And actually, IMHO, the Keto diet is not healthy... for anybody. It may result in some initial weight loss but at what cost? Science proves it and I'll stick with science. The balanced way of eating with the Mediterranean-style is just that, a way of staying healthy through what you eat, not a diet at all. I don't like black coffee either but I have gotten used to non-fat milk. Since discovering he had high cholesterol and not wanting to take any medication, George cut all animal fats and we pay attention to using the best ingredients for lowering cholesterol. It's resulted in a 60 point drop for him (now at 184). He uses oat milk and likes it quite a bit. We've also tried almond milk (since we grow them!). Thanks so much for joining in the conversation, you've brought a lot of good thoughts to the table! Cheers, Caroline
These swaps made all the difference in a major weight loss experience for me. They were easy and helped me better plan meal prep for a successful and healthy new lifestyle.
How nice of you to share your good experience with the Mediterranean way of eating. I know it will be really inspirational for others to read it too! Thanks and cheers, Caroline
About to start my Mediterranean diet and learning as much as I can. Have an appointment with a dietician soon as my doctor was concerned about my blood results and recommended the Mediterranean diet. It is going to be a huge change in my life. I have been a picky eater ever since I was a kid and trying my hardest to get out of my comfort zone and try different foods that are healthier. Your videos are definitely making me feel more confident that I can do this for myself and my family.
HI Nova - So glad you found the channel and are on your way to join me on this healthy journey! It sounds like you are well prepared to have the right support system to help you get there. I'm sure you'll be able to find all sorts of ingredients that suit your tastebuds. It doesn't have to be anything fancy or fussy, we eat pretty simply almost all days and actually, it's even easier because you don't have to follow any rigid "rules", just healthy ingredients prepared in simple healthy ways and you're good to go! Best of luck and stay in touch if you have any questions! Cheers, Caroline
@@mediterraneanminutes I truly appreciate it. Day 2 i would say was a success.
YAY@@NovaSecurity1 !
Thank you so much!
Hi Joann and you are totally welcome. Thanks for taking the time to send me a positive note! Cheers, Caroline
All great swaps Caroline. The only one I still struggle with is trying to give up mayo. I just have it less often and use it sparingly.
Me too. Buy a tiny jar of better quality and then just way way less than before.
Thanks, Kimberly! Hey, a little is always ok as long as you are aware of how to balance it into your own healthy journey. You might try to make your own with the best olive oil you can find and the freshest eggs. It’s super simple and then you have total control over the ingredients! Cheers, Caroline
Hi JJ - Great idea! Thanks for adding it to the conversation, Caroline
Love a good swap!
Thanks, thanks!
I struggle with potato chips! I do look for baked and low sodium. But I know swapping those for homemade/air fried is much healthier. Everything else, I’ve done. Although I swap hummus for mayo in my egg salad! I’ll try yogurt next to see which I like best. Thanks Carolyn for more great content!
I think the Mediterranean way is less "giving up" than adding to. I like to go out once in awhile for a sandwich and have chips. I think as you eat healthier you tend to eat less processed food. I used to love BLTs--still do but during tomato season, I do this: grill some whole wheat bread in extra virgin olive oil, put mayo on the other side (btw, think I will try avocado on the other side--would be dynamite), fresh tomato and basil, not cooked. That is one amazing sandwich. A slice of mozzarella would give you some protein and be good too. Try that one!! Only good in tomato season.
Ha! You’ve discovered one of my weaknesses too. LOVE potato chips and I found a brand here sold in some pharmacies because they are known to be manfactured in best conditions…use evoo, nitrogen-infused bags for freshness, etc etc. Pretty expensive but they are an “occasional” real treat. And thanks for the great idea about using hummus in egg salad, I’ll give it a try. Cheers, Caroline
Hi what a great video thank you so much ❤ xx
You are so welcome, Deborah. Thanks for letting me know it’s helpful. That’s always my goal! Cheers, Caroline
Very informative 👏👏👏
Thanks Eleanor, I'm really glad it you enjoyed it! Cheers, Caroline
Love this
Thanks, Anthony! Glad you liiked it. Cheers, Caroline
I love these tips. I’m following the Mediterranean diet to cure my fatty liver.
Hi J -
So glad to hear you are eating your way to better health! Congratulations and best of luck! Cheers, Caroline
Me too, my liver function tests are now nomal, abdominal pain has gone and I've lost 29lbs effortlessly 🙂
Wild ,or brown rice is great ,too
Great point, Pamela!
I am going to start making my own sourdough bread. And I have been using Extra virgin olive oil for about a year. I like EVOO!
Oh I envy you, Janet. I tried to get a sourdough starter going and keep it going and it just didn't happen for me... once too many times. Boo hoo... but lucky you!
Thank you🙏 useful video for me. Mediterranean diet. Basic info. For beginner. God blessing❤
I really appreciate your feedback, Pilar! Thanks much. Cheers, Caroline
Welcome
Welcome
I sometimes "butter" my toast with guacamole or hummus.
And I already prefer whole grain bread with lots of seeds for my toast and sandwiches. But it will be very hard to reduce my intake of flour tortillas.
I generally use whole grain rice, but another grain to use is farro. Sometimes I'll do a blend of whole grain rice, faro, and quinoa.
My biggest temptation is the sweets.
HI Kathy - Great ideas all! Maybe try whole wheat tortillas? I switched a few years ago and while it took a while to get used to, I look forward to them now! Cheers, Caroline
Avocado oil for cooking in high temps.
Yes, avocado oil works too but if you want to know the facts about olive oil and why it is ok to use with high temps you may be interesting in my olive oil video series where I get into all the little detail! Cheers, Caroline
@@mediterraneanminutesoh I’ll definitely check it out
yummy olive oil toast in the mornings...
Hi Angelia! I agree super yummy and with grated tomato, it’s one of my favorite breakfasts. Cheers, Caroline
@@mediterraneanminutes well maybe not with preserves. Not saying the rest of the foods would probably be awesome
Lemon ,olive oil, black pepper
I am a vegan but I do try to get my non vegan friends to eat healthier. I really like your list for those folks. Thank you😄
Thanks for sharing healthy ideas Maureen...that's what my channel is entirely about, just spreading the word! Cheers, Caroline
Hi Caroline! Good to see you. I have swapped quite a few of these out, and I’m happy with the results. I’m really not a fan of yogurt as a swap out though. But that’s about the only one I have a problem with. And I must confess, a nice juicy burger Every few months is a real treat😀
Hi Jane and ha ha ha, I feel the same about burgers (especially when my BFF here in Spain is a Michelin chef and one of her restaurants that is one block away serves the best burger in Spain!) Even George was motivated by that burger photo and he is not a meat guy. I guess my only suggestion instead of yogurt is to maybe try a mild (no garlic) version of cashew cream in dressings that might call for yogurt. If you are looking for something creamy, it may be worth a try. Thanks again for chiming in on the conversation, it’s always nice to hear from you! Cheers, Caroline
@@mediterraneanminutes Never seen cashew cream in the US for sale. You can make it, but you need a super high powered blender. My understanding you soak cashews and put them in said blender. But it's a good suggestion if you have a ninja. Also good vegan recipes using it--for instance, Rainbow Plant life. She has a great youtube channel.
Hi from Ontario Canada. Those swaps are great. Not a huge olive oil fan but I’m trying. I’m wondering if you have a weekly meal plan available?
Also, where does pork fit in? Do you class it as a red meat?
@@mariannecorman Pork and lamb are red meats. If you don't like olive oil, avocado oil is tasteless, grapeseed is less good but it's still okay (I've been following the way of eating for going on 4 years.
@@515aleon did you lose weight (if that was your intention)?
Dietitian here. Butter and saturated fats from whole food sources only cause heart disease when your diet is high in refined carbs and sugar. Red meat is actually very healthy and again only causes problems if you eat a bunch of ultra processed foods. But definitely avoid processed meats. I agree with swapping white rice for other less processed grains, but just want ppl to know white rice when cooked and cooled is a great source of resistant starch and lowers the glycemic index. Brown rice, oats, other grains, potatoes, and pasta also have resistant starch when cooked and cooled, along with greenish bananas. Since white rice is lower in fiber, it is great Pre-workout and won’t cause GI issues like other high fiber carbs. Low fat/non fat is not inherently healthier than full-fat. Full fat options are less processed, more nutrient dense, are more satiating, tastes better, and fat is critical for nutrient absorption. The full fat options are the way nature intended. Again, saturated fats don’t cause problems when you eat a whole food diet. Just eat simply, eat food as close to nature intended and eat mostly real food.
Hi and thanks for all your information. Clearly you've done your homework and lots of it. On the subject on saturated fats, I know since the editorial published in 2014, (Aseem Malhotra et al) there has been a lot of controversy in the nutritional science community about this subject but based on all the research I have reviewed as well I think the general guidelines of avoiding saturated fats, refined carbs and processed sugar still apply. And as you would know as a fellow nutritionist, it's just the tip of the iceberg. You've packed a great deal of information into your comment and I really appreciate your contribution to the conversation. Cheers, Caroline
You are completely correct!!! So good to hear reason and science!!
@@Josephine_777 Thank you so much, Josephine!!
Thank You! A dietitian once told me that there are zero healthy fats! Thank you for your sound advice!!
@@Josephine_777 That is ridiculous that they would say that!! There are essential fatty acids that are vital to health which your body needs to thrive!!! Without fat, your health, especially brain health begins to deteriorate. Fat is also the macronutrient with the best effect on blood sugar regulation, then protein then carbs!!
These swaps are great! I gave up soda and fried food too! I do eat whole wheat pasta! When my wife makes pasta! I would to have Cher eat vegan 🥑
Sounds like you already make healthy choices, good for you! Cheers, Caroline
Make sure you get Olive Oil that is not mixed with other oils & unlisted
additives, and there are many out there, especially the imported ones. I only buy olive oil from family farms in California.
Such an excellent suggestion, Kacey. George and I used to be small olive oil producers in California and sold at farmer's markets around Santa Barbara. i was deeply involved with the California Olive Oil Council and the industry to stop adulterated oils and fraud in the business which is still rampant. The best option is to know who you buy from, second best is buy local, third, buy from domestically produced oils. Great, great comment from you, thanks so much! Cheers, Caroline
The mediterrean diet is the only diet that is worth following, its scientifically proven, since I made the switch I feel so much better. Lean red meat is still very good, B vitamin complete protein high in iron I eat it 2-3 times per week.
Hi Truth - I agree that there is a place for red meat in the Mediterranean diet but maybe not quite as much as you enjoy. 2-3 times per month might be something worth considering while you explore other lean and plant-based proteins like fish, chicken and beans! Thanks for joining in the conversation. it's always good to hear different respectful points of view. Cheers, Caroline
I am really trying to stop cooking food that comes in a box, canned and frozen frozen ( like pizza, casserole, etc). Ty for these helpful tips.
You got this, Lilyanna! My general rule is that if it comes with a label on it, I try to pass it over. If I really need it for pantry emergency back-up (I have another video all about that too) then I look at the label and if there are any words I can’t promounce, I leave it on the shelf! Happt healthy holidays, Caroline
You should make a video on cooking healthy dishes with an air fryer,
Great idea, Sharon! I’ve published one video about making salmon and potatoes which you might enjoy but I’ll take your idea and run with it! Stay tuned and thanks again for being a part of the community. Cheers, Caroline
Yummy 😋
Thanks, Mom. I appreciate the comment! Cheers, Caroline
Lemon ginger tea
All great ideas. Thanks for joining in the conversation, Pamela!
The only issue with low fat is that it typically contains more sugar/carbs.
Hi O and that's a great point that others have raised too. So as I mentioned to Eunice, another viewer, what I think is most important is to read the label. But your point is a really good one to remember that many products with reduced fats are often substituted with other sugars and ingredients that aren't healthy. That said, there are available low-fat and non-fat options that are produced without additives. Thanks for joining in the conversation. Cheers, Caroline
I was just diagnosed with early stage fibrosis of the liver. I was told the Mediterranean Diet will help me tremendously.. I don’t even know where to start😢
Hi Boss Lady and so glad you found my channel. If you want some help with understanding the diet, you might be interested in watching a few of my my videos that explain it in more detail. I have published a few and especially the first one from a couple of years ago that is a pretty simple, straightforward explanation of what the diet is all about. But there are lots of others too you might find helpful. Best of luck and thanks for joining me on this new healthy journey! Cheers, Caroline
These are great, though I don’t buy anything no/low fat, as it’s usually high in sugar.
True. I’m fortunate that most of the low-fat or no-fat products here in Spain do not have additives or added sugars. Cheers, Caroline
What do you think about sourdough bread? Thanks
I LOVE sourdough bread but after leaving the Bay area, it’s pretty hard to find a good loaf. And in Spain, well, not so much. It’s not a whole grain bread either but occasionally, a really good bread made from natural yeasts is a total flavor treat!
@@mediterraneanminutes 👍😀
Can we use Jasmine Rice in place of white rice?
Hi Patricia - I would say you can use Jasmine rice but it is considered white rice, not whole grain since the outer germ has been polished off in the process of preparing it for market. If you could find a brown or whole grain rice that you would like, it would be more fiber-rich and healthier for sure. That said, I have Jasmine rice in my cupboard too because sometimes I just like it! Cheers, Caroline
I habe diabetic tape 2 I was looikgn for videos like that they can teach me hoento cook my foods what can eat a day how many time I only eat like 2 time a day because I don't know what to cook because my diabetic I'm so depressed and I habe anemia too😢
HI Carmen. Thanks for reaching out and joining in the conversation. I am truly sorry you are dealing with health issues. I’m sure it is hard to know what to do and I hope your doctor or local clinic can help you learn the best way to manage your type 2 diabetes through proper diet. The American Diabetes Association has an excellent website with all kinds of good information and recommendations about how diet can help you manage your problem. I would encourage you to visit the website and see if you can find some valuable information about how to use food to help manage it. The website is at diabetes.org/food-nutrition. Best of luck, Caroline
You said fresh fruit, not frozen fruit as an option. Is frozen fruit healthy as well? I like frozen because I'm able to keep it longer.
Hi Patricia! And yes absolutely, frozen fruit is a great alternative. Ans sometimes, especially when the fruit is not is not in season, frozen is a much better buy. I always have a bag of mixed frozen fruit in the freezer for those just in case moments when I don't have fresh or when fresh doesn't look so good at the market. So, you bet, frozen is a very good option. And by the way, for some vegetables, like peas, corn and edamame, frozen is better unless you can buy it the day it's harvested. Producers flash freeze it on site while it's being picked, the fresh carbs aren't turning into sugars. It's the reason why when I use to buy corn in Michigan summers, I bought it fresh from the farm and put it in the ice chest for a chilled ride home. Cheers, Caroline
I need more help with incorporating fish. My husband says I make it too bland.
Great question, Laura. I'd start by finding a jar of Tajine, that chile lime seasoning and try that. It's one of my new favorites. If you haven't already watched my air fried salmon recipe, you might enjoy that and it can just as easily be cooked in the oven. If you guys like cod, check out last weeks recipe with tomatoes, zucchini and olives. Hope this helps! Cheers, Caroline
@@mediterraneanminutes yes it does. Thank you.
I'm having a hard time eating so many beans. I have pretty bad IBS and the beans give me horrible gas pains. Any suggestions?
For me, beans are not a problem but lentils are.
HI Cheryl - A couple of ideas…do you soak your dried beans overnight and change out the water a few times in the process? That might help. I always do that before preparing beans. Another option is to add a smidge of baking soda to the beans either in the soaking water or in the pan you are going to cook them in, a good option for things like garbanzo beans if you are going to make hummus or soup where salt would be called for too. I know some people simply can’t tolerate them but I found that as I continued to introduce them into my own diet, I gradually adjusted. Best of luck with it. Cheers, Caroline
Hi TT, you might take a look at my response to Cheryl in this thread Maybe the ideas would help you too although I rarely soak lentils overnight, usually just a few hours. Cheers, Caroline
Try cooking the beans with a piece of Kombu. If you google it you'll get plenty of information from reliable sources.
@@doveandolive1153 oh yes! Great idea that I forgot to mention. Thanks thanks for helping out with this problem!
Will this diet lower A1C?
Hi Johnelle - I know that this Mediterranean way of eating is acknowledged as a smart way to eat for people that have diabetes, prediabetes and insulin-resistance but A1C is so specific to your own situation that I would recommend you get with your doctor, get tested if you are concerned and form a healthy diet from that information. I hope this helps you head in the right direction. Cheers, Caroline
are wholegrain breads really that much healthier? gluten and blood sugar spike anyway
Well, Colby, what whole grains provide is fiber and nutrients from the germ and the bran that is stripped away in refined flour. You’re right that whole grains from wheat do have gluten and it’s a problem for some people so avoiding gluten-based grains is important. Blood sugar spikes happen when there is no element that requires the body to help digest it and that is why whole grains don’t, in fact, spike bood sugar like refined grains. There’s lots more to say about the value of whole grains but for the comment space, I’d like to suggest this link from my studies that can give you a much more complete answer as to why whole grains are valuable. It is a topline summary from the Harvard School of Nutritional Studies and you might find it interesting since you raised the question. www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
Whole milk products have less unhealthy ingredients!
Hi Eunice. I agree that what's most important is to read the label. But your point is a really good one to remember that many products with reduced fats are often substituted with other sugars and ingredients that aren't healthy. That said, there are available low-fat and non-fat options that are produced without additives. Thanks for joining in the conversation. Cheers, Caroline
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Hi hi Virginia! Thanks for the thoughts! Cheers, Caroline
Why not black or green tea? I don’t drink coffee, but I do enjoy hot tea in the morning.
Great idea, thanks for sharing! Cheers, Caroline
My dr suggested this way of eating I just don't understand it and can't get started
Hi Robin - I’m so glad you found my channel. I hope you’ll have the chance to watch a few of the introductory videos to help you get a better understanding of the Mediterranean diet and how easy it is to eat this way every day. I might suggest that you watch the playlist “if you are new, start here…) beginning with Part 1 which will provide the best summary of this diet. Then skip around to see what else interests you. I bet if you get the chance to spend a little bit of time understanding how to set yourself up for success, you’ll be well on your way. And, of course, if you have questions as you go along, don’t hesitate to reach out in these comments. I’ll be happy to help you as best as I can. Best of luck on your new healthy journey! Cheers, Caroline
Saturated fat is not bad anymore
Interesting comment, Helen. Can you help me understand it better with some more information or point me to some research that supports it? I can't find anything to back up your new information and I'm always open to learning something that helps us all stay healthy. Cheers, Caroline
The Mediterranean diet is a high fat diet. I know this is about what works best for you. But people in the Mediterranean eat a lot of fat.
I think it’s more mono and polyunsaturated fats that are preferable rather than saturated fats. Saturated fats should be kept in moderation due to risks of heart disease .
Hi Aimée and thanks for joining in the conversation. I appreciate that you recognize that everybody has a different way to go about eating a healthy diet but I have to say that I haven’t heard the Mediterranean diet is considered a high fat diet. In fact the dominant ingredients of this balanced diet are fruits, vegetables, whole grains, nuts and seeds - with less dairy and meat (which would contain saturated fats). And as olive oil is the preferred fat, it is a healthy option to obtain important and necessary fats in your diet since it is a monounsaturated fat. Of course, everything in balance and in moderation. You probably have had a difference experience, but living here in the Mediterranean, I can’t say that I’ve noticed that people eat a lot fo fat, quite the contrary. But most of all, I appreciate you chining in and hope you find a balanced approach that works for your healthy lifestyle too. Cheers, Caroline
Excellent points, Kes. Thanks for adding them to the conversation! Cheers, Caroline
This is pretty easy to except for when your a celiac and bread just sucks period.
Hi Mama Bear! And yep, I agree it's a challenge BUT doable. That what's makes this way of eating so great...it really can accommodate all sorts of individual dietary needs so I hope you can join me on this healthy journey! Cheers, Caroline
What's wrong with the platter of assorted healthy options for a snack or a whole light lunch at 3:43 for a few seconds, looked yummy and delicious to me, so what do you think? Obviously it is for sharing, not just one person...
Great idea! Make your own mezze platter and enjoy it at tapas time… or lunch! And yep, a whole platter would be to share and that’s another important part of the Mediterranean way to eat every day, enjoy with others! Thanks for adding this really good idea to the conversation! Cheers, Caroline
@@mediterraneanminutes Thank you, for your positive response. I'll have the platter one of these days. Today I had tomato soup from ripe organic tomatoes with homemade wholesome dark bread. Never a dull moment! I loved your presentation!
Oh, @@DNA350ppm that lunch sounds totally yummy. Perfect way to enjoy the last of the summer tomatoes, right?
@@mediterraneanminutes Yes, indeed, I'm very happy for soups, because all the goodies are contained, none gone to waste in the water - of course raw might be even better sometimes, but other times cooking brings forward the vitamines even more. I've concluded that when I long for something warm or if I risk to lose veggies or fruits because they could over-ripen, boiling them is not that bad.
Really good thoughts, @@DNA350ppm And coincidentally, I created a video last week about raw vs. cooked that you might have fun with. It’s a bit of a game but maybe there would be something you might learn too. And you are so right about soups being super recipes! I like them especially because I can make a big batch and freeze for when I’m too tired to cook! Cheers, Caroline
Watch out for those non-fat, reduced fat products.
You're so right! Lots of times, low-fat and non-fat products are adulterated with sugars and other additives to make up for the fat that's been removed and the process of that removal, so read the label! it is possible to find low and non-fat products that are healthy. Thanks for bringing this up, NY!
And I have to see a commercial for a fast food chicken sandwich first! Yikes
Eee-ooh, so sorry, CJ (which by the way are my initials too!). I have control over the option to set my videos to be able to skip adverts which I do but don’t have control over what they show. Funny though that they would put that kind of spot in front of this content! Yikes is right! Cheers, Caroline
Butter is ok, it’s healthier than margarine, you need a certain amount of cholesterol. People should research why you need cholesterol, of course not in abundance.
Hi Angelwings and thanks for joining in the conversation. You are absolutely right that butter is better than margarine and also right that if people are concerned about their cholesterol levels, it is so important to get educated. There are many good sources online to help folks and I can recommend Harvard's nutritional site www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/cholesterol/ for a solid, well-researched and reliable source worth looking at to start the education process.
Why am I being told that full fat is a lot better than low or nonfat by a dietician
Hi LMM - It’s a good question that your dietician should answer. Full fat dairy includes saturated fat that can cause problems in a healthy diet, so I’m not quite sure why this would be recommended but perhaps it has something to do with your dietary needs specifically. Hope you find the answer! Cheers, Caroline
We should not take low fat it's of no use, we should either take full fat milk or don't take it.
Hi, could you please reference the research that supports your comment? I have studied this at length and believe that low-fat options are healthy as long as the fat is not replaced with additives or added sugars in the processing phase. It is possible to source low-fat that does not have these things as I can do here in the Mediterranean.
Hi, I love your channel.
As a health conscious individual, I employ most of your dietary suggestions.
However, I do not agree with low fat over whole fat dairy. Low fat is processed, heated and usually has fillers like gelatin added.
In most parts of the Mediterranean, goats, sheep and cows are milked for their produce. It is consumed either raw or pasteurized, and used as an adjunct to a high vegetable, fruit, legume and grain diet. Meat is mostly eaten on special occasions or as a condiment.
I think the most sensible approach is to eat food in it's natural, unadulterated form and in moderation. You ll also find that most cultures who follow this way of eating, are pretty active on a daily basis.
Hi Kerry Ann! Thanks so much for all your totally thoughtful and appropriate ideas. And welcome to the channel, I’m so glad to have you here. While I find some low-fat yogurts, like Fage brand, do not include fillers, sugars or other additives, I agree you really have to pay attention to what you buy. And living in the Mediterranean, I can totally agree with the idea that the less processed you eat, the better! Cheers, Caroline
Nooooo…extra virgin olive oil is not meant to cook with. The heating ruins it. Better to use an oil that has a higher smoke point like grape seed oil.
Ummm…in the actual Mediterranean people eat white bread. No snacks. People in the Mediterranean don’t snack. They also choose full fat, not low fat. Herbal tea isn’t common, but wine, coffee and water are. When I go to France, I eat all the bread, cheese, croissants and wine and lose weight while I’m there.
Hi Miss May, thanks for your comment. You may find my video series about olive oil interesting because it identifies the smoke points of olive oil and other oils as well as the typical cooking temperature for dishes. You are right that excessive heat reduces the polyphenol content but otherwise does not damage it. And from my perspective, living one block away from the Mediterranean sea for 8 years, I would say that people here in Spain definitely do eat whole grain breads commonly (as well as white bread), snack at least 2 times a day (there are formal eating times called almuerza, mid-morning and merienda, mid-afternoon and tapas before dinner), both full fat and low-fat yogurt are widely available too. I used to live in France as well while attending Cordon Bleu cooking school in Paris which of course would not be considered a part of the Mediterranean region and you’re right, the diet is very different in the middle and northern part of the country where butter is more common. In fact, I’ll be visiting again in a few weeks in what I call my annual “butter croissant every day” vacay! But in the south of France, closer to the Mediterranean region, olive oil is the dominant fat of choice.
Greek yogurt is not a good swap for mayo. The texture and flavor are in no way equivalent. Yogurt in the place of mayo is a wrong- headed recommendation that makes people reject all the rest of the healthy swaps out of hand.
Hi Mavis. Sorry this suggestion doesn’t suit you. I’ve found it works for us but everybody has to go with what works for them. Cheers, Caroline
Saturated fats, esp butter are actually good for us.
Hi Joanna - I really need some help with your comment. You’re the second person to bring this up and I cannot find any scientific research that supports your point of view - quite the opposite has been validated for many years. But I’m curious, what makes you think this? Cheers, Caroline
Since when did “low fat” become part of the Mediterranean diet? No such thing in the Mediterranean.
Hi ML and thanks for joining in the conversation. Actually since I have been living in the Mediterranean for the past 8 years, I can attest that there is, in fact, plenty of low-fat options here now more than before. But I do recall when I first lived in France in the 1990’s, the idea of low-fat milk pretty much didn’t exist, so perhaps that’s when it started to become more mainstream here. It’s also an issue of how it is prepared and here, to my knowledge and based on what I buy, the low-fat options do not have the additives and sugars that might be more common in the US. Cheers, Caroline
Yeah, nah...
Hi Michael and welcome to the channel. I’m all for alternate opinions but what’s your point? Not in the mood to eat healthy food (ha ha ha!)?