I started the Mediterranean diet last year. I have lost 90 lbs. I did do it all at once. It was an overhaul of my kitchen and way of thinking. It was a lot but I was determined, and it can be done. I think one of the biggest things for me was, I do not use butter, ever. I use olive oil for cooking instead. No creams or sauces. I also rarely eat beef. It is fish, skinless chicken and turkey. Generally have bean or salad meal at least once a week. Lots of colorful veggies, and generally fruit for snacks. I surf the internet looking for recipes and have printed them, tried them, and created my own notebook. We now have ones that have become are go to dinners.
Wow amazing! Congratulations on your success - thank you for sharing with our healthy community. That’s what this is all about - changing the way of thinking to make long-lasting change :)
You have encouraged and inspired me! That is exactly what I am doing. I’m at the beginning only a few weeks in but am building my own recipe collection book too! As a bonus, I’ve lost 6 pounds. More importantly , I’m feeling better and have more stamina. I’m 63 and guess what , you can teach an old dog new tricks!!!
@@carrieanthony5883 You might want to readdress with your physician. The Mediterranean diet helps with inflammation which is what arthritis/lupus is. This is what I found: A person with lupus may benefit from following the Mediterranean diet. Studies suggest that this diet is anti-inflammatory and may help regulate the immune response.
I have been so confused watching TH-cam videos about "healthy diets". Vegan, carnivore, keto, low-fat, low-carb...OMG! I am so thankful I stumbled on your video. This diet seems to make sense and is something I feel I can stick to. Today, I got rid of all of the processed junk food in my house and purchased some fish and veggies. It's a start. Thanks!
I couldn’t be more thrilled to hear this! And let me tell you, after 4 years of nutrition school and 5 years of medical school, it took me years to not feel confused about nutrition too 😉
@@annapleetmd My wife and I are both retired nurses. I suffer from several serious health conditions. I had a recent epiphany that I need to do my part to restore my health instead of just depending on the many medications I have been prescribed. I'll be binge watching your videos this week. :)
Ironic thing is the Mediterranean diet has been shown to be one of the healthiest in every major study on it for the large majority of people and even outperforms all these more restrictive diets in head-to-heads. Mediterranean diet is probably the most well studied “health conscious diet” out there. It’s not shocking or extreme enough to be clickbaity enough to ensure high clicks/views though and I think that’s why people sleep on it- not shocking enough. If I had a channel about my pescetarian/vegetarian-friendly Mediterranean diet recipes it wouldn’t raise much interest unless i was phenomenal at marketing myself
I was so successful on keto, but not happy to give up fruit and other foods like beans, and grain. I will still watch my sugar and processed food, but think Mediterranean is best for me and my husband. I’ve lost 60 lbs on keto, but now want a realistic style of life.
Welcome!! I’m glad to have you here. Your experience is like many other folks I talk to - the restrictive diets like keto cause them to hit roadblocks. My absolutely favorite part of Mediterranean eating is the versatility and sustainability of it - not to mention all the health benefits!!! Please any questions that come up for you :)
I also have been on Keto but it's too restricted. I can't get my mind round that we can use olive oil and full fat alongside carbs. Are u having a problem with changing ur mindset as I am
Cut out sugar except honey, pure maple syrup and stevia, reduce all beef consumption, more plant-based foods, only healthy fats. Thank you for your great science-based explanations. This is the best I've found for balanced healthy living!
Very glad I found you! There aren’t many doctors knowledgeable about Mediterranean WOE. I’ve been living Mediterranean for 2 years and have lost 100+ pounds. Once you get started, this truly the easiest lifestyle to follow. Looking forward to watching & sharing your videos 😊
Why thank you!! Welcome aboard - I hope you get value out of the channel, feel free to drop me a comment if you have any specific videos you’d like to see :)
I’ve recently been diagnosed with high blood pressure. This Mediterranean diet has also been presented to me. I have been eating oatmeal, mixed with red river cereal, I Red River, cereal, consists of wheat, rye and flax. This is how I’ve been introducing grains into my diet
I'm so glad that I found this channel Dr. Pleet. I am 60 years old, over weight, just found out high sugar, high cholesterol is a problem that I have and am having a heart catheterization this week to find out more. THIS lifestyle sounds exactly what I need. Reading some of your viewers comments has really motivated me....and maybe extended my life! Thank you!
Welcome aboard!! So thrilled to have you here. I think you'll find this approach to eating (and living) very easy and simple to apply. Definitely feel free to ask questions here as they come up. And if you ask your cardiologist about the Mediterranean Diet, I'd bet it is the #1 diet your cardiologist will recommend!
Hi Dr. Anna: I'm not sure how your page popped up on my feed, but I am glad that it did. I have been recently collecting Mediterranean Diet cookbooks for a while now. I have been following some of the TH-camrs, but some of it is confusing. Thank you for making everything so simple!
I’ve had a jar of kamut in my pantry for over a year now. As soon as I hit the comment button, I’m going to go soak it so I can cook it in the morning! Thanks for the inspiration!
I'm so glad this feed popped up on my page. I want to start the new year eating healthier and do the Mediterranean diet challenge. What channels or cook books do you recommend?
That’s wonderful! I’m so glad you like the content. I love @themediterraneandish blog and I believe she has a cookbook as well. So much variety in the med diet!
I am excited to start using grains. Lots of the ones you listed I have not tried. My goal is to get a different one prepared for my week. Thanks for the info.
Hello, Dr Anna - I do intermittent fasting and that incorporates a lot of the foods from the Mediterranean Diet. It’s soooo refreshing to have a medical doctor talking about this and encouraging this type of eating. I actually took a course on this diet last year through my employer, a large hospital system in West Michigan. I think culinary medicine and nutrition is a big gap in med school and residency, which is a shame! After all, food is medicine! We actually now do have a culinary medicine program and culinary medicine providers. It’s pretty awesome. Love your practical approach. You make it easily understandable. I grew up during the time when fat was made out to be so bad for you and then entered all the no-fat / low -fat / high-sugar food - sooo unhealthy, although we didn’t know it then… plus all the highly processed good. Ugh! So happy I found your channel!🤗
I couldn’t be more thrilled to hear this!! I’m so grateful you’re finding the content useful. I agree- there is a lot of opportunity for discussing diet in medicine. If there is ever any topic you’d like me to make a video about, do let me know 😊
I’m so excited to try this! I really want to empty out my pantry with the things that don’t align with my lifestyle change and start fresh. I plan to go out and buy different types of grains to incorporate into my meals!
Fabulous- so excited for you to join this lifestyle. Welcome aboard! You’ll love it and will find that it’s easier than most other dietary approaches. Feel free to ask any questions that may come up
Excellent style of presentation and information. Thank you Dr. As an Italian American, I'm extremely curious what the actual authentic Italian version of the Mediterranean Diet would consist of. If you can dedicate a Video (or series) to aspects of what is healthy eating authentic Italian style. That would be amazing! I have lost weight in a healthy manner, thanks to my Dr. and lots of research. Exercise and yes, lots of fresh fruits and vegetables with that incredibly delicious tasting extra virgin olive oil. I am 54 and feel like I am going on 30! I am currently taking blood pressure medication, and drink plenty of fluids. I also exercise daily. The successful individual must stay balanced and focused on the 'entire lifestyle changes' required. And it's been a beautiful journey of physical redemption in a way. And really, what are the best Italian pasta dishes that you would recommend? Imagine a whole menu!😊 Looking forward to your future videos.
Thank you so much! I’m thrilled you’re liking the content ☺️ Your questions are great. I have an upcoming video about pasta and plan to make even more videos on this topic so definitely stay tuned!!
Thank you for your channel. I love, love, love the simplicity, the educational and the passion that you provide and share with us!! I was on a semi-plant base diet and western diet and never felt that great. Since finding your channel, I have become more comfortable learning how to properly cook new ingredients, choosing more varieties of food, and confident knowing I'm improving my over all health for life !! :)
I started the Mediterranean diet over a year ago. I had been underweight, tired and continually constipated! I now am a healthy weight , have loads of energy - no more constipation and i look alot better!
Wow- that’s amazing!! Congratulations on all your success, that’s huge! Thank you for sharing. Your story is so important also for folks who are interested in weight gain- not only for weight loss.
Thank you for your video. Very encouraging. For me it helps to just totally make the change. I do eat mostly vegetables already. And some grains. I cannot bear to waste the food so I will have to slowly phase out oats I have and a few tweaks like that. That part will be phased. My husband will eat the regular meat. I will stick with fish.
You are so welcome! I’m so thrilled you’re finding the videos useful. Feel free to let me know if you have any questions, I’ll do my best to answer them (and perhaps with another video!)
I've lost 108 pounds since February of this year. I can't say I've totally used any one diet plan. I had extremely high blood pressure and cholesterol so I knew sodium, saturated fat and processed foods had to be dealt with. I've changed the amounts of protein, fat and carbs several times. Once I hit a stalling point I would change the amount of the macros. The best for me has been low carb(not totally keto) high protein, healthy fats and fiber. I keep my saturated fat very low, rarely eat red meat and no additional sugars. I eat lean protein (chicken, turkey, salmon, tuna, sardines etc) and fresh vegetables. Watching videos like this one have proven to be a life saver ❤. Watch everything you can and see what your body responds well to. I always assumed you couldn't eat eggs with high cholesterol but I eat 2 or 3 daily and my cholesterol is better than it's been in the last 30 years.
WOW! This is one of the most incredible comments I’ve ever read on this channel - I couldn’t agree with you more! Each person must find what works for them. Thank you for sharing your success and inspirational story with us. I am certain it will help many others 🩷
Good question - I almost always use olive oil! You certainly could use butter, but remember that including plant oils like olive oil are better for our heart health (plus I like the flavor for fish more).
I have RA and my oldest daughter has been diagnosed with lupus recently so I’m doing a NO MEAT diet to help decrease the inflammation and pain she’s having. I’m leaning on this diet because I’ve already cut out beef and pork in our diet in the past few years to help my own health issues.
Hi, thanks and I enjoyed your first video. Stumbled on your best 3 things to get you started. I started already by cleaning out my fridge. Almost empty now and list is made and in need of buying some Mediterranean must haves and starting of with buying lentils and beans and trying to use these as more of my protein as I don’t like fish very well. I do take a seal oil supplement to get my omega 3 in. Look forward in watching more of this new way of life.
I just started eating the Mediterranean diet that my Dr suggested. I had been on keto so this is very hard since a lot of grains have so many carbs. But, I’m already trying to keep it up and see how I feel.
Hi Delores, thanks for being here! I definitely hear you - any dietary switch can be daunting. Feel free to really make it your own. You can slowly easy into the grains, as it does not need to be all at once. And to be perfectly honest, grains are not an absolute necessity - you can always double up on vegetables and meet your fiber Intake that way.
I just found your video and l like you showing and it is easy understanding. I have a question about nightshades. i have immunity problems. friends told me that nightshade vegetables may cause more inflammatory problems in the inflammatory body. Is it true? I do love to eat nightshade vegetables.
@annapleetmd Good day. I've enjoyed eating Greek and Italian foods during my visits. Last night, I made traditional Greek salad (no lettuce or meat) including making my own simple dressing. I love fish and veggies, but wondered what is really a safe amount of fish is safe to consume? The waters in the Mediterranean are very clear and appear to be clean and not so much here in CA. Thank you.
I would love to get your take on how much protein to eat, if your active and strength train is it different and should you track your macros on Mediterranean diet, I’m 6’ 270 currently 36% body fat I do strength training and some cardio
I have a question Dr. I've been watching all your videos and I'm super inspired and have even started implementing this way of life quite a bit but do you ever just throw caution to the wind and join in with what the rest of the folks are eating at like a family get together? Or would you just not eat. I was staying at my daughters and my son came over with Wendy's for everyone.
This is such a great question! Thank you for asking. First I am so glad you are enjoying the channel! I hope the diet and lifestyle is going well for you so far. If you are in a situation that is hard to control your food intake, know that one meal won’t ruin your health or derail your goals, it’s really the consistent repetition of behavior that will cause problems. So consistently eating Wendy’s is a very different thing than having it one in a while.
My daughters Dr suggested this for her. She is 27 and was born with DS. Unfortunately a very high percentage of individuals with DS are overweight and with her already heart issues, we need to really focus on getting her weight down. She doesn’t eat eggs, pasta or rice. She does love her salad and veggies. But I don’t think she’ll eat salads for every meal. I don’t have tons of money, I’m her FT caregiver. Any advice on what I could do? Also breakfasts are her biggest concern: she loves her bagels. We did just switch from 1 full bagel to half with a fruit. She’s done really well with the change.
Thank you so much for sharing, I hear what you’re saying about the challenge you face. When it comes to weight loss, it’s always helpful to remember and incorporate the 3 healthy components of a balanced meal: protein, fiber and healthy fat. Great that she loves salads and veggies - adds the healthy fiber! Finding healthy fats and protein sources is always helpful to keep in mind too.
I would like to try some Mediterranean "simple" recipes. Also, I would like to make an egg dish in the morning and add veggies. And use steel cut oats. . I already eat 3-4 veggies a day.
Thanks for sharing. This is my goal eating. I could eat sea bass every single day but its so expensive. What other fish do you like? Protein options? I noticed you didnt mention beans but i love it😊
Good question, I don’t think one could really say! Sugar content isn’t so crucial if you are eating fruits as part of a complex meal along with fat and protein. As well, since the fruit has fiber it’s not digested as quickly as say a lollipop
love this question. Make sure to watch my videos on fish that I have on the channel - overall any type of fish you want! Canned is also great classics are sardines, mackerel or anchovies. th-cam.com/video/GJT6I1c3Vt8/w-d-xo.htmlsi=CYKn8G5ETy07keiy
Good question, lots of times people cut the bitterness with sweetener or milk, which is a nice trick. I enjoy adding non-dairy milks to my coffee which helps me reduce the sugar I add. Have you tried even one instead of two teaspoons of sugar?
@@annapleetmd Hi Anna, by the way am 63 and I live up here in Canada about an hour and half north of Montreal. My doctor suggested have the first cup with sugar after that try replacing the sugar with natural sugar, honey, or maple syrup
@@chriswatson3689 I think that makes sense, or could even replace all sugar with the natural sweeteners! My husband (who is Italian) taught me to put honey in my coffee, and I am hooked!
@@annapleetmd Hi Anna, I tried honey a few times and I like it especially with Nespresso which is strong coffee. Am going to try and make that Shuka breakfast (Israel). Thanks for your video's its been very helpful since am new to this Mediterranean diet and your videos are very helpful.
I have Crohn’s disease since age 17, I’m 47 now. I’ve been told carnivore is good for that, but I don’t like the idea of it. I feel like it could make heart disease a higher risk, especially since my father had heart disease. Are all the grains, nuts, and seeds, even beans aggravating to the intestines and bowels for someone like me with Crohn’s disease?
This is such a great question, I’m so glad you ask. Many people with bowel diseases or disorders struggle to find the right diet. In general, for most inflammatory conditions like Crohn’s or UC, eating lots of plant foods is important because of the nutrients they give that can help decrease inflammation overall. Yet, as you point out, all that fiber can be irritating to the colon. If you are able, I do recommend working with a dietitian to find the right approach for you, but if you are unable to do so, eating very cooked foods like soups and stews can help break down some of that fiber and make it easier to digest. As for carnivore, jury is still out, but stay tuned for an upcoming video I have about this!
I eat a plant based diet very low in fat, no dairy, no meat. I feel I can incorporate extra virgin olive oil into my diet some feta cheese, meat is going to be an hard one for me but my heart health isn’t good so I am going to embrace this new life style starting with some mackerel 🤞
Thank you so much for this comment! I agree with you and I think fish can be an easier place to start for someone not typically eating meat. I have lots of information on this channel about how to approach fish in the diet. I hope you enjoy it!
Hi, just watched your video and so excited about eating more Mediterranean which also was recommended by my Cardiologist since I have high cholesterol. My question to you is, how do I get Omega 3 when I dislike any fish or seafood! I currently take a supplement . Thank you and I look forward to more of your videos.
Wonderful! I’m so glad you’re finding the videos useful. And your Omega 3 question is one I get a lot… seems like I’ll have to make a video about that soon :) but the short answer is there is omega3 in some seeds (flax & chia), nuts (walnuts) and beans like soybeans.
@@annapleetmd Thank you for your reply, a video would be quite beneficial. I do eat flax and chia daily and walnuts are also added to my salads. I just purchased some soybeans so will try those too.
My challenges that I have to incorporate avocado into my meals and I do not like yogurt but I'm learning to mix it with other foods to be able to eat it it's really hard yogurt is really hard for me
Thanks for your view!! I hear that- yogurt is totally not necessary in your diet. Do you prefer ricotta cheese? If you want to avoid dairy entirely, that’s also a perfectly good approach!
You bet! I am someone who believes that all fruits and veggies are healthy. How much of the fruit and how it’s prepared make a huge difference in their health quality
Hi am new to this and looking forward to a Mediterranean diet am at risk of getting diabetes am 5'11 200 pounds and the doctor says I need to lose 10lbs and control my weight if I don't want to end up diabetic I started to stock up my fridge with veggies. I still have a pack of bacon and canned soups and Clark beans do I toss it or finish it off slowly? I like what you have to say and just subscribed to your channel
Hi there, welcome aboard!!! So glad to have you here with us. Great questions, and the answer will depend on your personality. Some people do well with making change “cold turkey” and overhauling, others like to change one small thing at a time! I encourage everyone to experiment and find what works for them. I have TONS of info on this channel, everything from what to eat to how to cook to doing the meal planning prep and grocery shopping. It’s all here!
Morning Dr. I have been having a smoothie in the morning that contains, irganic spinach, frozen banana, strawberies, silk oat milk unsweetened, hemp and flax seed, yogurt, cinnamon, mankuka honey. Is this acceptabe to start my day? 😊
Excellent question! While there is no hard cutoff of how many times qualifies for “too much”, my personal take is roughly 2-3X a week max (personally, I eat red meat less than 1x/week). That said, the way the meat is prepared will also impact its health quality! And yes, lamb is counted as a type of red meat.
@@annapleetmd that would be great! Do glad I discovered your page! I was diagnosed with Fibromyalgia, autoimmune issues and a list a mile long of health issues. Due to an emergency hysterectomy and taking care of my mom 24/7 for six years, she passed from complications related to Alzheimer's, I gained 100 pounds. I'm tall, but not tall enough to hide all that. I've tried everything and I am convinced that Mediterranean eating is the way to go. Looking forward to watching more of your videos! Thanks! I'll keep an eye out for a video on plant based meats.
My wife of 34 years is from Sardegna and in addition to vegetables and fruits and seafood, they do eat red meat more often than you my realize, along with pork. We lived in Rome for 6 years and spend a lot of time in Sardegna and have seen this first hand. Their diet is not overly dominated by plants in relation to meats. Just an observation from over 3 decades .
Hey there, yes absolutely, thank you for sharing! What I often refer to in my content is the style of the Mediterranean Diet as it is often defined in medical research. And there is a lot of wiggle room with it too. Meat is not inherently unhealthy at all, and the way it is cooked and prepared makes a great deal of difference. Really appreciate you sharing your experience with us!
@annapleetmd In addition they also consume maialetto (baby pig), Capra (goat), agnello (lamb), Cavallo (horse), quaglia (quail), lumache (snails), and all organ meats and intestines. No part of the animal is wasted, and all are locally raised. Thanks for your reply!
This is an excellent question! The Mediterranean Diet is considered one of the best for helping regulate cholesterol levels, given its abundance in fiber-rich plant foods like legumes, whole grains, vegetables and fruits and sources of healthy fats like olive oil, avocados and fish. But note- the amount of change to cholesterol levels from following it will largely depend on what someone’s diet was before they adopted the Med Diet pattern. That being said, generally, any plant-based diet, including vegetarian or vegan diets, should be just as good for improving cholesterol. Feel free to ask any other questions anytime!!
Such a great question! The GLP-1 agonists and receptor agonist class of meds including semaglutide work to reduce food intake through a few different mechanisms. But in summary, they decrease appetite and thus you overall eat less food! For this reason, their ability to lead to weight loss is independent of the type of food eaten. That said, the ability to lose weight following a balanced Mediterranean Diet approach will usually depend on what you were eating before starting the Med diet, as well as how you’re actually structuring your overall eating while following the Med Diet. This is where working with a health professional like a doctor or dietitian really comes in handy. I encourage you to watch my playlist about weight loss for a bit of a deeper dive: th-cam.com/play/PLZ2sK9BzXjBbMXDniYAFeVFDozBUyS7nG.html Always ask any questions you have! I love to answer them
Hm, it really depends on you! If you are a typical two-meal-a-day person, then a simple approach could be one meal plant-based and the other with animal products. Or if 3 meals a day, perhaps two meals plant-based and the third with animal products. The typical advice is to eat fish/seafood at least 2-3x/week. Poultry perhaps about the same frequency, and red meat less often. However, some folks dislike fish and need to change their approach. Others feel better and do better with a bit more dairy or red meat than is typically recommended. It's a bit of trial and error!
I have hereditary hemochromotosis, NASH, and cirrhosis of the liver. It's because of the iron overload I had for so long and didn't know about it. I just started with the mediterranean diet and it's scary using olive oil because I'm scared it will ruin my liver also I have diebetes and they always say no fruit it's too surgery and and no dark green vegetables because of the high iron. But I am incorporating everything in the mediterranean diet and trying to trust it
HI, So I have arthritis and Fibormyalga,, I'm obese and know I need to lose weight, I have had total knee replacement on one knee and I have back issues, I know losing weight would help. I did the low carb diet for about a year and lost 30 pounds, then I started working in an office and gained back what I lost and moving got less as the knee got worse. I got burned out on the low carb diet as I love fruit, veggies are more limited. Here's my issue with the Mediterranean and maybe you can offer a suggestion.. I'm allergic to shell fish and have never had any fish other then tuna that I like so what would you recommend? My mom cooked cod or halibut when we were growing up and salmon and I think it ruined it for me due to bones occasionally.. I so want to find something that works and I've done most. Weight watchers was good, I grew up on that but again, I'm wanting and needing to see results, there were many times with that I'd be great and I'd lose a 1/4 of a pound and that is so discouraging when you have more then 50 pounds to lose.I also have a very bad diet mt dew habit and hardly any water. my doctor did tell me to not go cold turkey on giving up the diet pop and if I was going to drink diet pop Diet Coke or Pepsi would be better then diet dew.
Your questions are great!! Thanks for your view and I’m so glad you’re getting value from the content. For learning about fish in the Mediterranean Diet, I have a couple of videos that will be perfect for you: Quick & Easy Guide to the TOP FISH in the MEDITERRANEAN DIET th-cam.com/video/GJT6I1c3Vt8/w-d-xo.html Easy Fish Recipe: th-cam.com/video/3UlqGNMNqiU/w-d-xo.htmlsi=w5p7e81oOVmKOi0b Let me know if you have any questions!
Hm, not sure it’s a versus scenario. Both can be heart-healthy diets when consumed in a balanced way, and both can be healthy for many other organs too like the brain. I find the Mediterranean diet much less restrictive and more sustainable especially when traveling or eating out in restaurants too!
I'm just now watching your video that says it's from 6 months ago. Is there anyone out there that can help me with this diet. Dr put me on this diet because of my liver. I don't cook. Can I eat healthy microwave meals ?
Thanks for your comment! Good questions. If your doctor could refer you to a dietitian, they can help you step by step with your diet and making it Mediterranean, but I hope I can give you lots of guidance here on this channel! Usually, microwave meals come in a variety of foods. As long as the meals contain Whole Foods like vegetables, rice, maybe a fish or a meat, it could certainly augment a healthy diet
Your better bet would be to food prep and freeze the extra. Buy some glass containers with sections you can freeze up. Then you have your own healthy microwave meals. You got this🎉
Is there a good Mediterranean book and/or cookbook explaining the principals of the Mediterranean diet (or have you written one?) If not you should write one, I would love to have all this information that you give us in these videos, in an easy to read format. ❤
Thank you for the fabulous suggestion! I don’t know of any book that blends the nutrition and dietary strategy with recipes - I think I’ll have to cook one up… ☺️
Thank you for asking!! This is a great question. Absolutely, the Mediterranean way of eating is great for any age! Since it’s how many people live in countries around the Mediterranean Sea, people of all ages have been eating these foods for centuries. Just be sure that if you are still growing, you meet your nutritional needs (especially calcium and vitamin D)!
Thanks for your comment. This is one people commonly mix up! Processed and highly refined grains are not the same as whole grains, because whole grains still contain the fiber and what’s called the bran, which contains lots of nutrients. Refined grains are just the starch part which is “sugar only.”
I mean no meat no grains no high fats. Strictly fruits veggies seeds and nuts. I've done it. But I've noticed they don't get enough b12. So that being said....do us humans need meat for real? Did God make us for that or just plants? Because both these diets seem to be very successful...but are we meant to eat meat?
Today I bought a package of frozen Alaska Wild- Caught Cod; sized for tacos.A recipe calls for adding an Aioli sauce, Guacamole, and lime. Sound good? No beef or chicken; just the fish. A lot of the fish in my grocery store is farmed fish. I don't buy that. I also bought eggplant, mini colored peppers, tomatoes, and zucchini to add to a pasta recipe.
@@annapleetmd Instead of the recipe I planned to follow I seasoned the taco-sized cod pieces w/ smoked paprika, chili powder, and garlic powder tossed with olive oil, and placed in a 400* oven for 20 minutes. I put the fish pieces into a 'low-carb' flour tortilla that included Mango Pico de Gio sp? and avacodo slices.. The best ever taco I've ever had; and just one. I guess that is a little bit Americanized because I've never heard of tacos in the Mediterranean Diet.
@@solvereadingproblemswithph9070 that is amazing!! The taco may not be native to the Mediterranean but the approach to cooking with all of those wonderful spices certainly aligns!!! so exciting!
I have a theory. I think the healthiest food in the world is the so called TRADITIONAL food. I wished scientists and doctors focused more on traditional food. 1. Traditional food was created or invented usually in times of hunger, poverty, crisis, war, plague, disease, etc. Traditional food is survival food, the food that stood the test of time, the food that allowed entire populations to survive periods of hunger. So traditional food needs to be healthy, nutritious, cheap and abundant, based on local ingredients. 2. But traditional food usually can taste very bad, sometimes being outright vile and repugnant. Most countries in the world usually have some kind of traditional food. In times of plenty most people tend to underestimate, look down, dismiss or even despise traditional food because it doesn't taste good. But that is really a big mistake, because that is the food that humanity needs to rely on in times of hunger, and also to remain healthy. So it is really important to keep and preserve traditional food, no matter how bad that food may be. In Sweden there is a fermented fish called surströmming, that is considered by many to be the stinkiest food in the world. How is it possible that people eat such a thing? But surströmming has existed for hundreds of years, is nutritious, healthy and cheap. And most certainly it was invented by starving people in times of hunger and poverty. Many people make fun of surströmming because of its foul smell, but very few people seem to realize that surströmming is a super-food that literally saved entire populations from hunger. 3. The biggest problem about traditional food is that it may difficult to replicate in other countries, because it may not taste good and the ingredients may not be as cheap or abundant in different regions or countries. For example it is often said that olive oil is healthy, but olive oil can be very expensive outside Europe. Japanese traditional food uses no olive oil at all. 4. It is ironic that unhealthy food is only available in times of plenty, while in times of hunger the only food available is traditional food. So the richer the country, the more unhealthy the diet becomes. A poor person on the other hand needs to eat healthy food, otherwise he won't survive. So paradoxically, the poorer the person, the healthier the diet, because a poor person simply can not afford to eat unhealthy food. While traditional food is based on local, cheap, abundant ingredients, unhealthy food is usually based on expensive, imported, exotic ingredients. While older generations try to encourage traditional food, younger generations tend to despise traditional food and prefer modern, expensive, unhealthy food. 5. The United States unfortunately does not have a firmly established traditional food, simply because the country is relatively young and has not suffered any major war or disaster or famine or disease. So most of its diet is based on European culture, which may not be the most appropriate for the region. In my opinion the US should look into native American culture, because they probably have a very strong traditional food culture most appropriate for the local conditions.
This is a very cool discussion and you make so many good points! Do you know the group Oldways? Their focus is on exactly what you describe, promoting traditional diets for their health qualities. oldwayspt.org
Good question - depends on the person! Generally it’s consumed a few times a week, and the recommendation for heart and brain health is 2-3 times per week
Such a good question, and it’s hard to say definitively. If the only options available are farmed, sometimes canned or frozen is better than what is sold fresh
I don't need to lose any weight. But my doctor just told me to start on this diet. Because I found out I have lupus. I was going to do the carnivore diet. But she said it would flare up my Lupus abd my R,A, so I'm really confused. I know you probably won't say this post. But I would really like some feedback from you if at all possible. Thank you.
Really good question! The carnivore diet is a very hot topic these days, and online there is a lot of conflicting information, so it can be really hard to understand what’s what (even for me!). Here’s my take on it: while some people may be experiencing success eating a carnivore-style diet, it isn’t studied in scientific research nearly as well as some other diets like vegetarian, vegan, or Mediterranean diet approaches. So I wouldn’t be comfortable recommending it at this point in time, even to my own family. The nice thing about the Mediterranean diet is that there is some good science showing it can help reduce inflammation or inflammatory chronic diseases. It’s not a targeted medicine per se, but it can be helpful in overall treatment for inflammatory conditions. Definitely, I encourage you to ask your doctor more questions about your personal situation as I can only give general teaching points online. But I really appreciate your enthusiasm for wanting to improve your health! It will take you far.
Hey, great question!! This is something I dive into more deeply in my video about which fish to include and which to avoid: th-cam.com/video/GJT6I1c3Vt8/w-d-xo.htmlsi=9RMv0ojDisXtw0Qf
How to switch to Mediterranean diet when you are the only one in your house that makes meals but the children won’t eat the Mediterranean meals? I have a12 year old girl who literally has been starving herself for over a year. And because she has a needle phobia no anorexia program will take her. Also I hate eating…and there is so much chewing with the Mediterranean diet…
This can be so tricky! Balancing different habits and eating patterns among family members can make changing eating behavior very challenging. I definitely encourage you to speak to your doctor about finding the best approaches that meet your specific situation, but as a rule of thumb, making one change at a time is often the best way to introduce change. As for the chewing, yes, the Med Diet includes lots of fibrous foods that require lots of chewing! But this is really good for us. You can always adjust to your own tolerance.
Good question. I don’t think of it as an “either or” situation. Both foods have their place in our diet. Not all fish has the same level of mercury contamination either- see my guide here about which are best and which to eat less: th-cam.com/video/GJT6I1c3Vt8/w-d-xo.htmlsi=CgH19jKxS1TGlUxl
@@annapleetmd Thank you for your reply, Dr. Pleet I do have access to these. I can somewhat tolerate these, but I couldn't eat these every day as my protein.
That’s no problem at all! In fact, I’ve made a couple of videos about this specifically! Does the Mediterranean Diet have MEAT? A Doctor Explains th-cam.com/video/xyGvy_yH5z0/w-d-xo.html TOP 4 WAYS to eat a Vegetarian Mediterranean Diet th-cam.com/video/5IW_uXjUvbQ/w-d-xo.html
![FULL DAY of Mediterranean Diet Meal Ideas [COMPLETE BEGINNER'S GUIDE]](http://i.ytimg.com/vi/1q2T8wwA0Bk/mqdefault.jpg)
I started the Mediterranean diet last year. I have lost 90 lbs. I did do it all at once. It was an overhaul of my kitchen and way of thinking. It was a lot but I was determined, and it can be done. I think one of the biggest things for me was, I do not use butter, ever. I use olive oil for cooking instead. No creams or sauces. I also rarely eat beef. It is fish, skinless chicken and turkey. Generally have bean or salad meal at least once a week. Lots of colorful veggies, and generally fruit for snacks. I surf the internet looking for recipes and have printed them, tried them, and created my own notebook. We now have ones that have become are go to dinners.
Wow amazing! Congratulations on your success - thank you for sharing with our healthy community. That’s what this is all about - changing the way of thinking to make long-lasting change :)
You have encouraged and inspired me! That is exactly what I am doing. I’m at the beginning only a few weeks in but am building my own recipe collection book too! As a bonus, I’ve lost 6 pounds. More importantly , I’m feeling better and have more stamina. I’m 63 and guess what , you can teach an old dog new tricks!!!
@@cshell780 fantastic!!!
Good appetite everyone.
@@carrieanthony5883 You might want to readdress with your physician. The Mediterranean diet helps with inflammation which is what arthritis/lupus is. This is what I found: A person with lupus may benefit from following the Mediterranean diet. Studies suggest that this diet is anti-inflammatory and may help regulate the immune response.
I have been so confused watching TH-cam videos about "healthy diets". Vegan, carnivore, keto, low-fat, low-carb...OMG! I am so thankful I stumbled on your video. This diet seems to make sense and is something I feel I can stick to. Today, I got rid of all of the processed junk food in my house and purchased some fish and veggies. It's a start. Thanks!
I couldn’t be more thrilled to hear this! And let me tell you, after 4 years of nutrition school and 5 years of medical school, it took me years to not feel confused about nutrition too 😉
@@annapleetmd My wife and I are both retired nurses. I suffer from several serious health conditions. I had a recent epiphany that I need to do my part to restore my health instead of just depending on the many medications I have been prescribed. I'll be binge watching your videos this week. :)
Let me know if you have any questions 😁
Ironic thing is the Mediterranean diet has been shown to be one of the healthiest in every major study on it for the large majority of people and even outperforms all these more restrictive diets in head-to-heads.
Mediterranean diet is probably the most well studied “health conscious diet” out there. It’s not shocking or extreme enough to be clickbaity enough to ensure high clicks/views though and I think that’s why people sleep on it- not shocking enough.
If I had a channel about my pescetarian/vegetarian-friendly Mediterranean diet recipes it wouldn’t raise much interest unless i was phenomenal at marketing myself
I was so successful on keto, but not happy to give up fruit and other foods like beans, and grain. I will still watch my sugar and processed food, but think Mediterranean is best for me and my husband. I’ve lost 60 lbs on keto, but now want a realistic style of life.
Welcome!! I’m glad to have you here. Your experience is like many other folks I talk to - the restrictive diets like keto cause them to hit roadblocks. My absolutely favorite part of Mediterranean eating is the versatility and sustainability of it - not to mention all the health benefits!!! Please any questions that come up for you :)
I also have been on Keto but it's too restricted. I can't get my mind round that we can use olive oil and full fat alongside carbs. Are u having a problem with changing ur mindset as I am
Cut out sugar except honey, pure maple syrup and stevia, reduce all beef consumption, more plant-based foods, only healthy fats. Thank you for your great science-based explanations. This is the best I've found for balanced healthy living!
You summarize it quite well 😊 And the best part is the Med Diet tastes amazing !
Very glad I found you! There aren’t many doctors knowledgeable about Mediterranean WOE.
I’ve been living Mediterranean for 2 years and have lost 100+ pounds.
Once you get started, this truly the easiest lifestyle to follow.
Looking forward to watching & sharing your videos 😊
Why thank you!! Welcome aboard - I hope you get value out of the channel, feel free to drop me a comment if you have any specific videos you’d like to see :)
I’ve recently been diagnosed with high blood pressure. This Mediterranean diet has also been presented to me. I have been eating oatmeal, mixed with red river cereal, I Red River, cereal, consists of wheat, rye and flax. This is how I’ve been introducing grains into my diet
Sounds like a great place to start! Thanks for sharing this with us
I'm so glad that I found this channel Dr. Pleet. I am 60 years old, over weight, just found out high sugar, high cholesterol is a problem that I have and am having a heart catheterization this week to find out more. THIS lifestyle sounds exactly what I need. Reading some of your viewers comments has really motivated me....and maybe extended my life! Thank you!
Welcome aboard!! So thrilled to have you here. I think you'll find this approach to eating (and living) very easy and simple to apply. Definitely feel free to ask questions here as they come up. And if you ask your cardiologist about the Mediterranean Diet, I'd bet it is the #1 diet your cardiologist will recommend!
Hi Dr. Anna: I'm not sure how your page popped up on my feed, but I am glad that it did. I have been recently collecting Mediterranean Diet cookbooks for a while now. I have been following some of the TH-camrs, but some of it is confusing. Thank you for making everything so simple!
Wonderful! I’m so glad you think so- that is my goal 😁
I’ve had a jar of kamut in my pantry for over a year now. As soon as I hit the comment button, I’m going to go soak it so I can cook it in the morning! Thanks for the inspiration!
That is awesome!!! I’m so glad you like the content 😊
I'm so glad this feed popped up on my page. I want to start the new year eating healthier and do the Mediterranean diet challenge. What channels or cook books do you recommend?
That’s wonderful! I’m so glad you like the content. I love @themediterraneandish blog and I believe she has a cookbook as well. So much variety in the med diet!
I am excited to start using grains. Lots of the ones you listed I have not tried. My goal is to get a different one prepared for my week. Thanks for the info.
You’re so welcome- let me know how it goes!
Hello, Dr Anna - I do intermittent fasting and that incorporates a lot of the foods from the Mediterranean Diet. It’s soooo refreshing to have a medical doctor talking about this and encouraging this type of eating. I actually took a course on this diet last year through my employer, a large hospital system in West Michigan. I think culinary medicine and nutrition is a big gap in med school and residency, which is a shame! After all, food is medicine! We actually now do have a culinary medicine program and culinary medicine providers. It’s pretty awesome. Love your practical approach. You make it easily understandable. I grew up during the time when fat was made out to be so bad for you and then entered all the no-fat / low -fat / high-sugar food - sooo unhealthy, although we didn’t know it then… plus all the highly processed good. Ugh! So happy I found your channel!🤗
I couldn’t be more thrilled to hear this!! I’m so grateful you’re finding the content useful. I agree- there is a lot of opportunity for discussing diet in medicine. If there is ever any topic you’d like me to make a video about, do let me know 😊
I’m so excited to try this! I really want to empty out my pantry with the things that don’t align with my lifestyle change and start fresh. I plan to go out and buy different types of grains to incorporate into my meals!
Fabulous- so excited for you to join this lifestyle. Welcome aboard! You’ll love it and will find that it’s easier than most other dietary approaches. Feel free to ask any questions that may come up
Excellent style of presentation and information. Thank you Dr. As an Italian American, I'm extremely curious what the actual authentic Italian version of the Mediterranean Diet would consist of. If you can dedicate a Video (or series) to aspects of what is healthy eating authentic Italian style. That would be amazing! I have lost weight in a healthy manner, thanks to my Dr. and lots of research. Exercise and yes, lots of fresh fruits and vegetables with that incredibly delicious tasting extra virgin olive oil. I am 54 and feel like I am going on 30! I am currently taking blood pressure medication, and drink plenty of fluids. I also exercise daily. The successful individual must stay balanced and focused on the 'entire lifestyle changes' required. And it's been a beautiful journey of physical redemption in a way.
And really, what are the best Italian pasta dishes that you would recommend? Imagine a whole menu!😊
Looking forward to your future videos.
Thank you so much! I’m thrilled you’re liking the content ☺️
Your questions are great. I have an upcoming video about pasta and plan to make even more videos on this topic so definitely stay tuned!!
Great explanation. Thank you Dr.
You’re welcome - glad it was helpful!
Thanks a lot Dr. Anna for your video. Very easy to understand and can be followed. God bless.
I’m so glad it was helpful! Thank you for your kind words
Thank you for your channel. I love, love, love the simplicity, the educational and the passion that you provide and share with us!! I was on a semi-plant base diet and western diet and never felt that great. Since finding your channel, I have become more comfortable learning how to properly cook new ingredients, choosing more varieties of food, and confident knowing I'm improving my over all health for life !! :)
Thank you so much! I am thrilled you are finding the videos useful. Feel free to ask any questions that pop up for you :)
I started the Mediterranean diet over a year ago. I had been underweight, tired and continually constipated!
I now am a healthy weight , have loads of energy - no more constipation and i look alot better!
Wow- that’s amazing!! Congratulations on all your success, that’s huge! Thank you for sharing. Your story is so important also for folks who are interested in weight gain- not only for weight loss.
I’m so happy to find this video. I’ve never fully understood the Mediterranean diet, now I get it, and I’m about to try it. Thank you Dr Anna.
That’s wonderful! I’m so glad I could clarify it for you - that is 100% my goal. Great to have you with us here!
Thank you for your video. Very encouraging. For me it helps to just totally make the change. I do eat mostly vegetables already. And some grains. I cannot bear to waste the food so I will have to slowly phase out oats I have and a few tweaks like that. That part will be phased. My husband will eat the regular meat. I will stick with fish.
You are so welcome! I’m so thrilled you’re finding the videos useful. Feel free to let me know if you have any questions, I’ll do my best to answer them (and perhaps with another video!)
I love all those types of foods 🥰🥰🥰
Fabulous!!!
I've lost 108 pounds since February of this year. I can't say I've totally used any one diet plan. I had extremely high blood pressure and cholesterol so I knew sodium, saturated fat and processed foods had to be dealt with. I've changed the amounts of protein, fat and carbs several times. Once I hit a stalling point I would change the amount of the macros. The best for me has been low carb(not totally keto) high protein, healthy fats and fiber. I keep my saturated fat very low, rarely eat red meat and no additional sugars. I eat lean protein (chicken, turkey, salmon, tuna, sardines etc) and fresh vegetables. Watching videos like this one have proven to be a life saver ❤. Watch everything you can and see what your body responds well to. I always assumed you couldn't eat eggs with high cholesterol but I eat 2 or 3 daily and my cholesterol is better than it's been in the last 30 years.
WOW! This is one of the most incredible comments I’ve ever read on this channel - I couldn’t agree with you more! Each person must find what works for them. Thank you for sharing your success and inspirational story with us. I am certain it will help many others 🩷
@annapleetmd thanks for all the great information 👏
Ty so much. I am going to start to add more grains this week.
Amazing! I hope you enjoy it. Thanks for sharing with us :)
How do you cook fish? with butter or olive oil?
Good question - I almost always use olive oil! You certainly could use butter, but remember that including plant oils like olive oil are better for our heart health (plus I like the flavor for fish more).
I have RA and my oldest daughter has been diagnosed with lupus recently so I’m doing a NO MEAT diet to help decrease the inflammation and pain she’s having. I’m leaning on this diet because I’ve already cut out beef and pork in our diet in the past few years to help my own health issues.
I hope my content is helpful to you!!! Let me know if you have any questions
@@annapleetmd thank you! ♥️
Hi, thanks and I enjoyed your first video. Stumbled on your best 3 things to get you started. I started already by cleaning out my fridge. Almost empty now and list is made and in need of buying some Mediterranean must haves and starting of with buying lentils and beans and trying to use these as more of my protein as I don’t like fish very well. I do take a seal oil supplement to get my omega 3 in. Look forward in watching more of this new way of life.
Wonderful! You are going to love this approach to eating - and life! Welcome to a whole new world :)
I just started eating the Mediterranean diet that my Dr suggested. I had been on keto so this is very hard since a lot of grains have so many carbs. But, I’m already trying to keep it up and see how I feel.
Hi Delores, thanks for being here! I definitely hear you - any dietary switch can be daunting. Feel free to really make it your own. You can slowly easy into the grains, as it does not need to be all at once. And to be perfectly honest, grains are not an absolute necessity - you can always double up on vegetables and meet your fiber Intake that way.
I just found your video and l like you showing and it is easy understanding.
I have a question about nightshades. i have immunity problems.
friends told me that nightshade vegetables may cause more inflammatory problems in the inflammatory body. Is it true?
I do love to eat nightshade vegetables.
@annapleetmd Good day. I've enjoyed eating Greek and Italian foods during my visits. Last night, I made traditional Greek salad (no lettuce or meat) including making my own simple dressing. I love fish and veggies, but wondered what is really a safe amount of fish is safe to consume? The waters in the Mediterranean are very clear and appear to be clean and not so much here in CA. Thank you.
this is a great question! I actually talk about this topic in my video about fish (th-cam.com/video/GJT6I1c3Vt8/w-d-xo.html)
I would love to get your take on how much protein to eat, if your active and strength train is it different and should you track your macros on Mediterranean diet, I’m 6’ 270 currently 36% body fat I do strength training and some cardio
I think I have just the video for you! th-cam.com/video/qd-X7RX-VQg/w-d-xo.htmlsi=BekdqtoEn5E-H04M
I have a question Dr. I've been watching all your videos and I'm super inspired and have even started implementing this way of life quite a bit but do you ever just throw caution to the wind and join in with what the rest of the folks are eating at like a family get together? Or would you just not eat. I was staying at my daughters and my son came over with Wendy's for everyone.
This is such a great question! Thank you for asking. First I am so glad you are enjoying the channel! I hope the diet and lifestyle is going well for you so far. If you are in a situation that is hard to control your food intake, know that one meal won’t ruin your health or derail your goals, it’s really the consistent repetition of behavior that will cause problems. So consistently eating Wendy’s is a very different thing than having it one in a while.
My daughters Dr suggested this for her. She is 27 and was born with DS. Unfortunately a very high percentage of individuals with DS are overweight and with her already heart issues, we need to really focus on getting her weight down. She doesn’t eat eggs, pasta or rice. She does love her salad and veggies. But I don’t think she’ll eat salads for every meal. I don’t have tons of money, I’m her FT caregiver. Any advice on what I could do? Also breakfasts are her biggest concern: she loves her bagels. We did just switch from 1 full bagel to half with a fruit. She’s done really well with the change.
Thank you so much for sharing, I hear what you’re saying about the challenge you face. When it comes to weight loss, it’s always helpful to remember and incorporate the 3 healthy components of a balanced meal: protein, fiber and healthy fat. Great that she loves salads and veggies - adds the healthy fiber! Finding healthy fats and protein sources is always helpful to keep in mind too.
I would like to try some Mediterranean "simple" recipes. Also, I would like to make an egg dish in the morning and add veggies. And use steel cut oats. . I already eat 3-4 veggies a day.
Perfect!
Dr I will swop red meat for fish
Thankyou for a great video
Edwina from South Africa
Let me know how it goes!!
Thx for sharing 😊
My pleasure !!
Thanks for sharing. This is my goal eating. I could eat sea bass every single day but its so expensive. What other fish do you like? Protein options? I noticed you didnt mention beans but i love it😊
Glad to hear it, and great to have you here!!! And yes, beans are always on the menu :)
What is the best fruit as some are high in sugar
Good question, I don’t think one could really say! Sugar content isn’t so crucial if you are eating fruits as part of a complex meal along with fat and protein. As well, since the fruit has fiber it’s not digested as quickly as say a lollipop
I live in the Midwest and have very limited access to fresh fish. What can I buy in the frozen section that works for this Mediterranean diet?
love this question. Make sure to watch my videos on fish that I have on the channel - overall any type of fish you want! Canned is also great classics are sardines, mackerel or anchovies. th-cam.com/video/GJT6I1c3Vt8/w-d-xo.htmlsi=CYKn8G5ETy07keiy
What fish is the best fish to eat and what are some of the dangers of fish and how can we get fish without some of the mercury or other issues.
great questions!! I answer them all in this video: th-cam.com/video/GJT6I1c3Vt8/w-d-xo.html
also am a coffee drinker about 3 cups a days with two teaspoons of sugar, I don't see myself giving up coffee what can I replace the sugar with?
Good question, lots of times people cut the bitterness with sweetener or milk, which is a nice trick. I enjoy adding non-dairy milks to my coffee which helps me reduce the sugar I add. Have you tried even one instead of two teaspoons of sugar?
@@annapleetmd Hi Anna, by the way am 63 and I live up here in Canada about an hour and half north of Montreal. My doctor suggested have the first cup with sugar after that try replacing the sugar with natural sugar, honey, or maple syrup
@@chriswatson3689 I think that makes sense, or could even replace all sugar with the natural sweeteners! My husband (who is Italian) taught me to put honey in my coffee, and I am hooked!
@@annapleetmd Hi Anna, I tried honey a few times and I like it especially with Nespresso which is strong coffee. Am going to try and make that Shuka breakfast (Israel). Thanks for your video's its been very helpful since am new to this Mediterranean diet and your videos are very helpful.
I am including beans for the first time, along with 1/2 plate of vegetables (variety)
Sounds great!
How oftenn should you est fish in a week
good question! Most guidelines recommend 2-3 times per week. You can think of it as 2-3 meals per week if making fish the main protein of your meal.
I have Crohn’s disease since age 17, I’m 47 now. I’ve been told carnivore is good for that, but I don’t like the idea of it. I feel like it could make heart disease a higher risk, especially since my father had heart disease. Are all the grains, nuts, and seeds, even beans aggravating to the intestines and bowels for someone like me with Crohn’s disease?
This is such a great question, I’m so glad you ask. Many people with bowel diseases or disorders struggle to find the right diet. In general, for most inflammatory conditions like Crohn’s or UC, eating lots of plant foods is important because of the nutrients they give that can help decrease inflammation overall. Yet, as you point out, all that fiber can be irritating to the colon. If you are able, I do recommend working with a dietitian to find the right approach for you, but if you are unable to do so, eating very cooked foods like soups and stews can help break down some of that fiber and make it easier to digest. As for carnivore, jury is still out, but stay tuned for an upcoming video I have about this!
@@annapleetmd thank you so much for your response! I wish I could afford a dietitian. Maybe one day! 😊
Already eating the diet as I grew up in France
Awesome!
I am going to start eating grains in their whole form and I know I' m going to love them, I already love fish 😊
That’s so awesome! Love the enthusiasm
I eat a plant based diet very low in fat, no dairy, no meat. I feel I can incorporate extra virgin olive oil into my diet some feta cheese, meat is going to be an hard one for me but my heart health isn’t good so I am going to embrace this new life style starting with some mackerel 🤞
Thank you so much for this comment! I agree with you and I think fish can be an easier place to start for someone not typically eating meat. I have lots of information on this channel about how to approach fish in the diet. I hope you enjoy it!
Thank you so much for replying. It means a lot. Thank you
Does post menopause affect the results of Mediterranean WOE ?
No it should not! Menopause carries with it many changes to the body but a healthy diet and lifestyle is extremely important in that stage of life!
Does long grain wild rice count for the grain?
Absolutely- rice is a whole grain like the rest of them :)
Hi, just watched your video and so excited about eating more Mediterranean which also was recommended by my Cardiologist since I have high cholesterol. My question to you is, how do I get Omega 3 when I dislike any fish or seafood! I currently take a supplement . Thank you and I look forward to more of your videos.
Wonderful! I’m so glad you’re finding the videos useful. And your Omega 3 question is one I get a lot… seems like I’ll have to make a video about that soon :) but the short answer is there is omega3 in some seeds (flax & chia), nuts (walnuts) and beans like soybeans.
@@annapleetmd Thank you for your reply, a video would be quite beneficial. I do eat flax and chia daily and walnuts are also
added to my salads. I just purchased some soybeans so will try those too.
Sounds great!
My challenges that I have to incorporate avocado into my meals and I do not like yogurt but I'm learning to mix it with other foods to be able to eat it it's really hard yogurt is really hard for me
Thanks for your view!! I hear that- yogurt is totally not necessary in your diet. Do you prefer ricotta cheese? If you want to avoid dairy entirely, that’s also a perfectly good approach!
Definitely vegetables and fruits, and I love buckwheat and fish.
Awesome!
I love fish and seafood.. I can do this
Yes you can!!! Love that positive spirit
Are cherries good for you ?
You bet! I am someone who believes that all fruits and veggies are healthy. How much of the fruit and how it’s prepared make a huge difference in their health quality
Hi am new to this and looking forward to a Mediterranean diet am at risk of getting diabetes am 5'11 200 pounds and the doctor says I need to lose 10lbs and control my weight if I don't want to end up diabetic I started to stock up my fridge with veggies. I still have a pack of bacon and canned soups and Clark beans do I toss it or finish it off slowly? I like what you have to say and just subscribed to your channel
Hi there, welcome aboard!!! So glad to have you here with us. Great questions, and the answer will depend on your personality. Some people do well with making change “cold turkey” and overhauling, others like to change one small thing at a time! I encourage everyone to experiment and find what works for them. I have TONS of info on this channel, everything from what to eat to how to cook to doing the meal planning prep and grocery shopping. It’s all here!
Morning Dr. I have been having a smoothie in the morning that contains, irganic spinach, frozen banana, strawberies, silk oat milk unsweetened, hemp and flax seed, yogurt, cinnamon, mankuka honey. Is this acceptabe to start my day? 😊
It sounds fabulous !! Thanks for sharing :)
How much red meat is too much like twice a week is too much? And Lamb is also counted in that red meat criteria?
Excellent question! While there is no hard cutoff of how many times qualifies for “too much”, my personal take is roughly 2-3X a week max (personally, I eat red meat less than 1x/week).
That said, the way the meat is prepared will also impact its health quality! And yes, lamb is counted as a type of red meat.
Dr. Anna, I've been decreasing my red meat intake by buying and eating plant based me, like "Impossible Meat". What are your feelings about those?
That’s a good question - I have to take a deeper look. Maybe I’ll make a video about this!
@@annapleetmd that would be great! Do glad I discovered your page! I was diagnosed with Fibromyalgia, autoimmune issues and a list a mile long of health issues. Due to an emergency hysterectomy and taking care of my mom 24/7 for six years, she passed from complications related to Alzheimer's, I gained 100 pounds. I'm tall, but not tall enough to hide all that. I've tried everything and I am convinced that Mediterranean eating is the way to go. Looking forward to watching more of your videos! Thanks! I'll keep an eye out for a video on plant based meats.
My wife of 34 years is from Sardegna and in addition to vegetables and fruits and seafood, they do eat red meat more often than you my realize, along with pork. We lived in Rome for 6 years and spend a lot of time in Sardegna and have seen this first hand. Their diet is not overly dominated by plants in relation to meats. Just an observation from over 3 decades .
Hey there, yes absolutely, thank you for sharing!
What I often refer to in my content is the style of the Mediterranean Diet as it is often defined in medical research. And there is a lot of wiggle room with it too. Meat is not inherently unhealthy at all, and the way it is cooked and prepared makes a great deal of difference. Really appreciate you sharing your experience with us!
@annapleetmd In addition they also consume maialetto (baby pig), Capra (goat), agnello (lamb), Cavallo (horse), quaglia (quail), lumache (snails), and all organ meats and intestines. No part of the animal is wasted, and all are locally raised. Thanks for your reply!
@@andrewgravish6427 that’s a great point!!
do this way of eating help lower overall cholesterol?
This is an excellent question! The Mediterranean Diet is considered one of the best for helping regulate cholesterol levels, given its abundance in fiber-rich plant foods like legumes, whole grains, vegetables and fruits and sources of healthy fats like olive oil, avocados and fish.
But note- the amount of change to cholesterol levels from following it will largely depend on what someone’s diet was before they adopted the Med Diet pattern. That being said, generally, any plant-based diet, including vegetarian or vegan diets, should be just as good for improving cholesterol.
Feel free to ask any other questions anytime!!
Hey there, I have another question. I'm going to be starting the semigutide shots, can you actually lose weight on the Mediterranean diet?
Such a great question!
The GLP-1 agonists and receptor agonist class of meds including semaglutide work to reduce food intake through a few different mechanisms. But in summary, they decrease appetite and thus you overall eat less food! For this reason, their ability to lead to weight loss is independent of the type of food eaten.
That said, the ability to lose weight following a balanced Mediterranean Diet approach will usually depend on what you were eating before starting the Med diet, as well as how you’re actually structuring your overall eating while following the Med Diet. This is where working with a health professional like a doctor or dietitian really comes in handy.
I encourage you to watch my playlist about weight loss for a bit of a deeper dive: th-cam.com/play/PLZ2sK9BzXjBbMXDniYAFeVFDozBUyS7nG.html
Always ask any questions you have! I love to answer them
How many times a week should i eat plant based , fish and meat ?
Hm, it really depends on you! If you are a typical two-meal-a-day person, then a simple approach could be one meal plant-based and the other with animal products. Or if 3 meals a day, perhaps two meals plant-based and the third with animal products.
The typical advice is to eat fish/seafood at least 2-3x/week. Poultry perhaps about the same frequency, and red meat less often. However, some folks dislike fish and need to change their approach. Others feel better and do better with a bit more dairy or red meat than is typically recommended. It's a bit of trial and error!
@@annapleetmd thank you
Ty again I am adding fish 3x a week
Awesome, that will do you wonders!
Nut and seeds they are part of this diet or not?
Absolutely!!! I talk about this lots on other videos on the channel.
Check out this one: th-cam.com/video/xyGvy_yH5z0/w-d-xo.htmlsi=rHMAwJ94mNHwCOGE
I have hereditary hemochromotosis, NASH, and cirrhosis of the liver. It's because of the iron overload I had for so long and didn't know about it. I just started with the mediterranean diet and it's scary using olive oil because I'm scared it will ruin my liver also I have diebetes and they always say no fruit it's too surgery and and no dark green vegetables because of the high iron. But I am incorporating everything in the mediterranean diet and trying to trust it
HI, So I have arthritis and Fibormyalga,, I'm obese and know I need to lose weight, I have had total knee replacement on one knee and I have back issues, I know losing weight would help. I did the low carb diet for about a year and lost 30 pounds, then I started working in an office and gained back what I lost and moving got less as the knee got worse. I got burned out on the low carb diet as I love fruit, veggies are more limited. Here's my issue with the Mediterranean and maybe you can offer a suggestion.. I'm allergic to shell fish and have never had any fish other then tuna that I like so what would you recommend? My mom cooked cod or halibut when we were growing up and salmon and I think it ruined it for me due to bones occasionally.. I so want to find something that works and I've done most. Weight watchers was good, I grew up on that but again, I'm wanting and needing to see results, there were many times with that I'd be great and I'd lose a 1/4 of a pound and that is so discouraging when you have more then 50 pounds to lose.I also have a very bad diet mt dew habit and hardly any water. my doctor did tell me to not go cold turkey on giving up the diet pop and if I was going to drink diet pop Diet Coke or Pepsi would be better then diet dew.
Your questions are great!! Thanks for your view and I’m so glad you’re getting value from the content.
For learning about fish in the Mediterranean Diet, I have a couple of videos that will be perfect for you:
Quick & Easy Guide to the TOP FISH in the MEDITERRANEAN DIET
th-cam.com/video/GJT6I1c3Vt8/w-d-xo.html
Easy Fish Recipe:
th-cam.com/video/3UlqGNMNqiU/w-d-xo.htmlsi=w5p7e81oOVmKOi0b
Let me know if you have any questions!
What is the benefit of a Mediterranean diet versus vegan?
Hm, not sure it’s a versus scenario. Both can be heart-healthy diets when consumed in a balanced way, and both can be healthy for many other organs too like the brain. I find the Mediterranean diet much less restrictive and more sustainable especially when traveling or eating out in restaurants too!
Yes fish, wild game and leafy colorful greens,nursing meals and add nuts.and walk 15 minutes after every meal ty yes I agree
Awesome! I’m glad the video is valuable for you
I'm just now watching your video that says it's from 6 months ago. Is there anyone out there that can help me with this diet. Dr put me on this diet because of my liver. I don't cook. Can I eat healthy microwave meals ?
Thanks for your comment! Good questions. If your doctor could refer you to a dietitian, they can help you step by step with your diet and making it Mediterranean, but I hope I can give you lots of guidance here on this channel! Usually, microwave meals come in a variety of foods. As long as the meals contain Whole Foods like vegetables, rice, maybe a fish or a meat, it could certainly augment a healthy diet
Your better bet would be to food prep and freeze the extra. Buy some glass containers with sections you can freeze up. Then you have your own healthy microwave meals. You got this🎉
Really good quality olive oil !! Daily.Spinach, oregano, eggplant,Quality sugar free Greek plain Yogurt,tomatoes.
Sounds amazing ! Thanks for sharing 😊
Is there a good Mediterranean book and/or cookbook explaining the principals of the Mediterranean diet (or have you written one?) If not you should write one, I would love to have all this information that you give us in these videos, in an easy to read format. ❤
Thank you for the fabulous suggestion! I don’t know of any book that blends the nutrition and dietary strategy with recipes - I think I’ll have to cook one up… ☺️
Hey Doctor
Can I teenager ( 16 years) follow this diet?
Is it healthy for them ?
Thank you for asking!! This is a great question. Absolutely, the Mediterranean way of eating is great for any age! Since it’s how many people live in countries around the Mediterranean Sea, people of all ages have been eating these foods for centuries. Just be sure that if you are still growing, you meet your nutritional needs (especially calcium and vitamin D)!
I’m pre diabetic and from what I’ve read grains just turn into sugar so best avoided.
Thanks for your comment. This is one people commonly mix up! Processed and highly refined grains are not the same as whole grains, because whole grains still contain the fiber and what’s called the bran, which contains lots of nutrients. Refined grains are just the starch part which is “sugar only.”
My thing: I will go get some whole grains, I’ll report back what I purchase. Good video!
thank you, glad you liked it!! Awesome :)
So, please explain something....is a raw vegan diet or a mediterranean diet better?
Hm, I’m not sure I fully understand what you mean by raw vegan diet. Could you tell me more?
I mean no meat no grains no high fats. Strictly fruits veggies seeds and nuts.
I've done it. But I've noticed they don't get enough b12. So that being said....do us humans need meat for real? Did God make us for that or just plants? Because both these diets seem to be very successful...but are we meant to eat meat?
Today I bought a package of frozen Alaska Wild- Caught Cod; sized for tacos.A recipe calls for adding an Aioli sauce, Guacamole, and lime. Sound good? No beef or chicken; just the fish. A lot of the fish in my grocery store is farmed fish. I don't buy that. I also bought eggplant, mini colored peppers, tomatoes, and zucchini to add to a pasta recipe.
Sounds great! Let us know how it tastes!
@@annapleetmd Instead of the recipe I planned to follow I seasoned the taco-sized cod pieces w/ smoked paprika, chili powder, and garlic powder tossed with olive oil, and placed in a 400* oven for 20 minutes. I put the fish pieces into a 'low-carb' flour tortilla that included Mango Pico de Gio sp? and avacodo slices.. The best ever taco I've ever had; and just one. I guess that is a little bit Americanized because I've never heard of tacos in the Mediterranean Diet.
@@solvereadingproblemswithph9070 that is amazing!! The taco may not be native to the Mediterranean but the approach to cooking with all of those wonderful spices certainly aligns!!! so exciting!
I have a theory. I think the healthiest food in the world is the so called TRADITIONAL food.
I wished scientists and doctors focused more on traditional food.
1. Traditional food was created or invented usually in times of hunger, poverty, crisis, war, plague, disease, etc. Traditional food is survival food, the food that stood the test of time, the food that allowed entire populations to survive periods of hunger. So traditional food needs to be healthy, nutritious, cheap and abundant, based on local ingredients.
2. But traditional food usually can taste very bad, sometimes being outright vile and repugnant. Most countries in the world usually have some kind of traditional food. In times of plenty most people tend to underestimate, look down, dismiss or even despise traditional food because it doesn't taste good. But that is really a big mistake, because that is the food that humanity needs to rely on in times of hunger, and also to remain healthy. So it is really important to keep and preserve traditional food, no matter how bad that food may be.
In Sweden there is a fermented fish called surströmming, that is considered by many to be the stinkiest food in the world.
How is it possible that people eat such a thing? But surströmming has existed for hundreds of years, is nutritious, healthy and cheap. And most certainly it was invented by starving people in times of hunger and poverty. Many people make fun of surströmming because of its foul smell, but very few people seem to realize that surströmming is a super-food that literally saved entire populations from hunger.
3. The biggest problem about traditional food is that it may difficult to replicate in other countries, because it may not taste good and the ingredients may not be as cheap or abundant in different regions or countries. For example it is often said that olive oil is healthy, but olive oil can be very expensive outside Europe. Japanese traditional food uses no olive oil at all.
4. It is ironic that unhealthy food is only available in times of plenty, while in times of hunger the only food available is traditional food. So the richer the country, the more unhealthy the diet becomes. A poor person on the other hand needs to eat healthy food, otherwise he won't survive. So paradoxically, the poorer the person, the healthier the diet, because a poor person simply can not afford to eat unhealthy food. While traditional food is based on local, cheap, abundant ingredients, unhealthy food is usually based on expensive, imported, exotic ingredients. While older generations try to encourage traditional food, younger generations tend to despise traditional food and prefer modern, expensive, unhealthy food.
5. The United States unfortunately does not have a firmly established traditional food, simply because the country is relatively young and has not suffered any major war or disaster or famine or disease. So most of its diet is based on European culture, which may not be the most appropriate for the region. In my opinion the US should look into native American culture, because they probably have a very strong traditional food culture most appropriate for the local conditions.
This is a very cool discussion and you make so many good points! Do you know the group Oldways? Their focus is on exactly what you describe, promoting traditional diets for their health qualities. oldwayspt.org
Olive oil, 124 calories per TBSP
Fits me perfect because I Am A Pestarcian.
So glad!!!
Thanks for the advice I have to lose weight to avoid metabolic syndrome. 🤓
Glad you’re here! Let me know if you have any questions
I make sure to have fish in my meal at least 3 days a week.😊
That is awesome!
How often mediterians eat fish
Good question - depends on the person! Generally it’s consumed a few times a week, and the recommendation for heart and brain health is 2-3 times per week
I heard farm produce fish is not good , so in my area I’m getting only farm produce fish . Is it good to eat or better to avoid 😢.
Such a good question, and it’s hard to say definitively. If the only options available are farmed, sometimes canned or frozen is better than what is sold fresh
I’ll add more grains
Awesome!
I don't need to lose any weight. But my doctor just told me to start on this diet. Because I found out I have lupus. I was going to do the carnivore diet. But she said it would flare up my Lupus abd my R,A, so I'm really confused. I know you probably won't say this post. But I would really like some feedback from you if at all possible. Thank you.
Really good question! The carnivore diet is a very hot topic these days, and online there is a lot of conflicting information, so it can be really hard to understand what’s what (even for me!).
Here’s my take on it: while some people may be experiencing success eating a carnivore-style diet, it isn’t studied in scientific research nearly as well as some other diets like vegetarian, vegan, or Mediterranean diet approaches. So I wouldn’t be comfortable recommending it at this point in time, even to my own family.
The nice thing about the Mediterranean diet is that there is some good science showing it can help reduce inflammation or inflammatory chronic diseases. It’s not a targeted medicine per se, but it can be helpful in overall treatment for inflammatory conditions.
Definitely, I encourage you to ask your doctor more questions about your personal situation as I can only give general teaching points online. But I really appreciate your enthusiasm for wanting to improve your health! It will take you far.
Unfortunately, don't we now have to be VERY CONCERNED with actual quality of the fish? Ie- mercury/other pollutants??
Hey, great question!! This is something I dive into more deeply in my video about which fish to include and which to avoid: th-cam.com/video/GJT6I1c3Vt8/w-d-xo.htmlsi=9RMv0ojDisXtw0Qf
Im not a veggie fan...
I enjoy chocolate and cookies.
Can I be successful?
Sure, it’s all about making improvements one at a time!
I’m going to figure out how to eat some more beans in my diet.
That’s awesome! It’s such a simple thing to add to almost anything - rice bowls, soups, stews, you name it!
How to switch to Mediterranean diet when you are the only one in your house that makes meals but the children won’t eat the Mediterranean meals? I have a12 year old girl who literally has been starving herself for over a year. And because she has a needle phobia no anorexia program will take her. Also I hate eating…and there is so much chewing with the Mediterranean diet…
This can be so tricky! Balancing different habits and eating patterns among family members can make changing eating behavior very challenging. I definitely encourage you to speak to your doctor about finding the best approaches that meet your specific situation, but as a rule of thumb, making one change at a time is often the best way to introduce change.
As for the chewing, yes, the Med Diet includes lots of fibrous foods that require lots of chewing! But this is really good for us. You can always adjust to your own tolerance.
Fish, even with all of its Mercury is better than grass fed to grass fed beef?
Good question. I don’t think of it as an “either or” situation. Both foods have their place in our diet. Not all fish has the same level of mercury contamination either- see my guide here about which are best and which to eat less: th-cam.com/video/GJT6I1c3Vt8/w-d-xo.htmlsi=CgH19jKxS1TGlUxl
I’m going to have guacamole on sour dough bread for breakfast instead of full English breakfast
I live in Kansas. Our seafood is terrible.
This is definitely a challenge for places far away from waters. Do you have access to canned fish like sardines, anchovies or mackerel?
@@annapleetmd Thank you for your reply, Dr. Pleet I do have access to these. I can somewhat tolerate these, but I couldn't eat these every day as my protein.
Yes, I completely understand ! In general, getting a mix of protein sources is always a good idea, regardless of geography 😊
@@annapleetmd Thanks!
What Lunch?! What Leftovers?!
Lunch can be many things - see my lunch video th-cam.com/video/pwBvZQJF1s0/w-d-xo.htmlsi=ztOq0HjeNgVSX2-g
Eating fish at least once a week and eating fruit at least once a day.
What a fabulous & healthy choice!
I starved, yesterday, october 3, 2023, water & vitamin C
I hope you are doing ok - thanks for sharing
The problem I have is I don’t eat fish
That’s no problem at all! In fact, I’ve made a couple of videos about this specifically!
Does the Mediterranean Diet have MEAT? A Doctor Explains
th-cam.com/video/xyGvy_yH5z0/w-d-xo.html
TOP 4 WAYS to eat a Vegetarian Mediterranean Diet
th-cam.com/video/5IW_uXjUvbQ/w-d-xo.html
Woohoo I got some Farro!
That’s amazing!
Whole grains like barley
Fabulous!
Eat fish 2 x's a week and not the Air Fryer kind
Rice😊
Yes, Right answer! Thanks 😃
More seafood
great!