I started following your channel last January 2021 when I began my Mediterranean Diet journey at the suggestion of my nutritionist. In less than six months I Iost 30 lbs and I have never felt better. Cheers.
It’s been more than three months since I wrote my comment and I am still making Mediterranean Diet food choices and keeping trim. I dropped from an original 205 to current 172 pounds. Cheers.
For single people out there, please don't be deterred by the images we see of families enjoying meals together. I'm always hearing single people say it's not worth cooking for one but it most definitely is. I'm a middle-aged man and I live on my own. Looking after myself is essential because I don't have anyone to look after me if I fall ill. We all become ill at some point but I want to avoid diseases caused by toxic food. I've had to re-train myself regarding what I see to be a meal. Most of us are conditioned to think that a real dinner has to be rich food cooked for long periods. It took me quite a while to understand that a bowl of cherry tomatoes, olives, feta, cucumber and a small amount of bread IS a meal. I try to incorporate as much raw food into my diet as I can. It's still a work in progress but it's a great adventure.
Thank you from a single person. I guess once I learn to prepare food this way I can invite friends over but my everyday meals are just for me.i can look after me.
@@deefee701 I promise you it's 100% worth doing. A lot of my meals are simple to prepare. Lots of raw foods combined with lightly steamed vegetables and rice. The trick is to make simple tasty dressings. I also prefer eating from a bowl. For some reason it makes the food more appetising for me. I've prepared, eaten and cleaned up within half an hour and the more I get into it the less I desire complicated food. It'll be the best adventure you take. just try and stick with it and resist the temptation to eat junk food. It's a slippy slope but the cravings do diminish. Good luck!
Been on a Mediterranean diet since November 2023. Lost 50 pounds, feel the best I've ever felt in my life, and best of all I'm excited about food and cooking again.
I am Spanish and Sicilian. I have eaten this way my entire life and never realized it was a type of diet. I am 68 years old with absolutely no health problems. No high blood pressure,cardiac problems,and whatever else comes with being of a certain age. I weight train and do cardio almost everyday. As a matter of fact I am making a potaje this evening using Garbanzos. My grandparents were very physically active in Spain and in Sicily. They continued doing so here in the United States. They always,always walked instead of using the car if at all possible. So,eat this type of food. It's delicious and healthy. Exercise and you're all set. Hasta lluego
The "Mediterranean diet" is a way of eating, not a "diet" to lose weight. When checking the definition of "diet" there's two definitions. 1. the kinds of food that a person, animal, or community habitually eats. The food and drink which nourishes. Or 2. a special course of food to which a person restricts themselves, either to lose weight or for medical reasons. Example, "I'm going on a diet".
@@tomchirillo1663 if your Sicilian you always say it specifically because of the cultural differences of the north and south of Italy . All Sicilians know this unspoken rule 🤌
I came across this video today and it changed my whole life. I'm writing to you from Sri Lanka. A diabetic and struggle to find a suitable diet. Today I realized how easy it is to adopt mediterranean diet to my life. And i was really full after eating small amount of food i made. It was enough for my dinner too. The best thing is it is low carb. I feel amazing. Thank you so much. Love from Sri Lanka ❤
In Morocco we eat usually like this : Breakfast : whole wheat bread , olive oil , jam , cheese , butter , honey Moroccan ment tea and fried egg in olive oil and in north Morocco they add a soup called baysar which is made of faba bean and olive oil Lunch : A slad of tomao and onion or a salad of potatoes, carrots, beetroot, rice , olives , robe , beans , letuce , tomato and other veggies Side dishes: tektoka of tomato and green pepper or zaalok of aubergine and green pepper The main dish : most of the time cooked in tagine and has meat or chicken and veggies all cooked in olive oil water and spices and eaten with bread Fruits and juices Dinner : Pasta or soup Afetr every meal we eat fruits
My parents in their 70s to late 90s had very little gray hair and looked 20 to 30 years younger than their age. They ate cornbread without sugar, beans, greens, peanuts, small amount of meat and fish and buttermilk. They ate fried foods about once a week. They did not smoke or drink alcoho No heart problems or cancer! They were not over weight and did not think about their age. They were active.and used their minds. They prayed everyday.
Same here Western North Carolina. They killed one hog a year and a chicken in Sunday. That's all the meat they ever had. Greens beans tomatoes sweet taters corn bread. Both lives to 90s zero health issues
Mediterranean diet is not just the way of eating, its the style of living as well. Sitting down for your lunch and dinner in a TABLE, with your family is a must, ( no trays on your knees while eating on the sofa) taking the time to cook every sibgle meal of the day, enjoying the weather outside, taking the time to chat to your neighbour, enjoying a laugh over a glass of wine and expressing your emotions...let them out of your chest with the butcher, the neighbour the hairdresser...I think is all.that what make us Mediterraneans to be healthy, not just the diet alone
Hi I'm Mediterranean and you are right. My origins are Algerian (north Africa) but I grew up in Marseille (south of France, region of La Provence) so mediterranean either way. My Algerian parents have always cooked a mix of Algerian and French dishes and all my life meals went more or less like this: 3 courses meal Entrée(first course): a salad Plat principal (the main dish): a traditional dish Usually with vegetables + protein or carbs + vegetable or sometimes all 3 Then cheese Then fruits for desert. But sometimes the order is reversed like we start with the main meal and have the salad after it with cheese. But the cheese is not obligatory. The rule I had growing up was that if the meal had meat in it I can't have cheese, but if the meal was vegetarian then I can have cheese. But I regularly break that rule and have it anyways And the desert was always a seasonal fruit and occasionally a fruit yogurt(especially as kids) To give you examples: yesterday night I made a cauliflower gratin (cooked cauliflower in a baking dish covered in béchamel and baked in the oven) And a salad made of just lettuce and a vinaigrette that had olive oil, mustard and balsamic vinegar. So we first had the cauliflower gratin with a bit of leftover roasted chicken pieces from lunch And then the salad with a piece of cheese called "tome de brebis" Then a clementine🍊. So yesterday's dinner was more French but we often eat Algerian too, Example of a typical meal: - chorba Which is a traditional soup that has chopped vegetables, spices, olive oil and sometimes frik (cracked wheat grains) + sprinkled coriander - Aghroum A homemade hard flat bread made from semolina and olive oil - ifelfel Grilled peppers that are then skinned and chopped thinly and mixed with mashed cooked tomatoes and tons of olive oil. We generally eat that with aghroum And fruits for desert like oranges, pomegranate, pear, etc.. Sometimes we make sardines to go with this meal either grilled or coated in flour and fried (I prefer grilled) We also often eat couscous with tons of vegetables in it. Baklawas and sweet treats like this are usually just for celebrations or during Ramadan with mint tea. And we don't drink wine as we're muslim but in my family we drink a lot of herbal teas and tisanes don't know if that counts And during summer we eat mostly "apéro" food Like the past summers the fridge was filled with jars of stuff and we then filled our plates with a little bit of each so we didn't have to cook. There was olives (tons of them in different colors), tapenade, hummus, ifelfel grilled peppers, tzatziki, mashed aubergine mixed with Greek yogurts and herbs, bocals of sun-dried tomatoes in olive oil, bocals of marinated aubergine slices, bocals of marinated chili peppers, bocals of pickles, a bocal of homemade Korean kimchi (that's not Mediterranean but we like it), Eggs, cheeses, Greek yogurts, and fresh fruits and veggies like melon, watermelon, apricot, peach, tomatoes, cucumber, small, radishes. We also have a cupboard filled to the brim with bocals of various seeds, herbs, dried flowers, spices, peanuts, walnuts, almonds, pistachios, that we can grab and sprinkled on our food. And basically we never had to cook most of the summer because you just slice yourself some bread, a tomato and a mozza ball, add a handful of olives, some tzatziki, houmous and marinated stuff and if you need animal flavor you just make an egg or open a can of cod liver and that's it. Watermelon slice for desert and you're good
Thank you so very much, this is so much more helpful! Looking around on internet, all I find are ingredient lists, no a whisper about what a meal is made of. And since you are familiar with both Algerian and French meal structure, it's easier to see commonalities.
While yes The Mediterranean diet I'm sure is a big part of it. Let's remember as well that in these countries they also have a better work life balance. They have paid time off, maternity leave and possibly even paid paternity leave, seriously lower health care costs, separate sick leave to vacation days. Work time is work time and family time is family time. It's not just their diets that are better balanced their whole life is. Plus healthy food is cheaper not more expensive than junk food. I'm saying this as a Scottish person, but I've learned enough to know that these factors are just as important. Someone on a Mediterranean diet, but without the Mediterranean lifestyle will possibly improve their health but not as much as those making the lifestyle changes too. Love Mediterranean diet foods.
I recently had a massive heart attack along with a secondary heart attack and my cardiologist recommended the Mediterranean diet. Thank you for all this helpful informative information and I will definitely be looking up more.
You get fat but live on raw milk diet . One best heart treatments I now of . Need bed rest and good well water baths... milk every half hour. Grazing cows fresh raw milk ... milk diet to treat chronic disease. Creates new blood and nutrition. Bed rest more pressure on heart so dont trigger stroke or heart attack. Then slowly get moving. Heart should be way healthier... good luck ... I gotta try Mediterranean diet myself ... lol.
I never even entertained the Mediterranean diet (thought it was another fad diet) but now listening to your vids it appears to be a very healthy way of eating with all food groups so I am going to give it a try. I come from a Sicilian family and this is how we ate when I was a Kid but as an adult I got swallowed up in the American way of eating. Thank you so much for bringing me back home!
Coming from the Mediterranean I was shocked to see how much sugar is used in American cuisine, they add it in everything! Our old doctor used to say: "My son, let half of your plate be green (plants) and the other half whatever you want!" Baclava is a special occasion dessert, it takes a lot of time to prepare.
@@janakolasinac1686 This was good, your comment. I always say, "Eat the rainbow," I try to get as many colors on my plate as I can, and eliminate beige things on my plate (or very minimal) and as for the meat you mentioned the amount , I would reverse the amount having more fish and less beef or lamb. Very rarely pork. 👍🏼😉 Cheers!
We've switched to this diet at home due to a cancer diagnosis. It is a low inflammatory diet which is best when fighting a serious illness. My whole family is loving the food! We are really excited for dinner every night and we got a lot of our direction on how to do this right from your channel. I appreciate your pointers and the permission to use crazy amounts of EVOO!! it does make your veggies taste amazing. Thank you for your work!
They have anti cancer diets ... chris beat cancer testimonies . Onions garlic leeks. Broccoli is 2nd to broccoli sprouts. Tomatoes . Some spices, even melatonin can help a lot . Cancer salad . Look up Chris beat cancer salad ... Socrates soup Gerson's therapy patients eat a lot ... any way can beat cancer in strict diet. Good luck ... trying to eat better my self . Not easy.
I had stage 4 cancer and underwent chemo/radiation. I'm sorry that I gave in to my well meaning friends and family. I have fasted the entire time I undertook it. Now I'm not sure how to reintroduce food, but I want it to be healthy food, not the crap I was eating before. I have been on this fast since April. Just don't seem to have an appetite and everything I have tried to eat, makes me nauseous. I need help here, as I don't know what to do now.😢
Thank you for a clear, concise, easy to follow, and very palatable sounding introduction to a Mediterranean style diet. I am a sucker for presentations which list general categories and then provide some specific examples of each. I have long been aware of the overall better health and increased longevity of people eating in this way, and you make it abundantly clear that this is not a difficult diet to follow in almost any part of the world. having no unusually local, difficult to obtain, or highly specialized items. I must go now to seek out other videos from your channel and continue my Mediterranean education.
I’m just starting the Mediterranean diet, because I love the foods, my body is craving it, and I am having painful rheumatoid flares and overall malaise, I’m on insulin for 2 yrs now....I just don’t feel well and though I’m 53, I won’t accept all this pain as ‘just aging’. I like to hike, be outside, do things, and I don’t want to resign to any couch or recliner, tbh. I’ve eaten Mediterranean meals off and on and really do love the flavors, and now I’m ready to make it the primary source of food for me. I haven’t eaten red meat in about a year, I don’t eat pork, I’m disgusted by fast food, and I’m ready to eat like this for all the benefits as well as what my palate wants. This video showed up in perfect timing, thank you.
A whole grain not mentioned is bulgar which is a type of wheat you just pour boiling water over it and let it sit for half an hour or just stir it in a salad and leave over night
🦶🏻Walked 👍🏻to the grocery store last night. Spent 4.93 on 4 produce items needed for a recipe. I have never spent so little 😅 kind of embarrassing lol. But brought home no junk and got a little movement for my body. Small steps, good advise, and encouragement from people like you are so helpful 🤗 thanks
As of yesterday, I decided to štart the Mediteranian diét and went shoppingˇ it was a little overwhelming because I rarely eat that much vegetables, fruits , nuts , seeds etc. but I’m anxious to get started. Than I ran across this video which inspired me and I’m now planning my meals to reflect the nutrition and health benefits of this diet. I subscribed and will watch often .
My doctor recommended this diet many years ago, unfortunately, I am not a fan of the kitchen and I eat out a lot. I’m embarrassed to say it, however, As I get older, I’m beginning to feel sluggish, bloated, and tired. I know I have to make some drastic changes in the way I eat. You explained it clearly, and I am definitely going to try to make some recipes. Thank you for taking the time to educate us ☺️
This showed up on my page as I googled “Mediterranean diet” the night before😲! This video is fantastic! The simplicity, the scenery, the food, the production, the HUMOR! Your personality is lovely. As I have traveled and eaten in most of the countries I love how you took me back. Excellent video!
Years ago I worked a project for 5 months in south France. The first thing striking for an American was the lack of fast food restaurants and the small portions for all meals. Then I think back and realize we saw no obese people yet they ate and enjoyed their desserts and wines. Moderation and less processed food is the key.
I come from Greece so of course we follow the diet you talk about and love our wine! Visiting the States once I was shocked at hiw overweight people were. Then I saw what they ate. fast food all the time.
What a lovely simple presentation of this diet. I have started making changes in our diet for health reasons and will continue to work towards a full Med diet..hubby loves the changes and the food is delish. We had blueberries with whole milk Greek yogurt and a drizzle of honey for dessert…heavenly.
I've eaten the Southern American diet (SAD) for 65 years. It tried to kill me. 2 heart stents, HBP, Type 2 diabetes, and Acid reflux just for starters. I was vegan 10 years ago for 1 1/2 years:I lost 30 plus lbs and never felt better. Again I fell prey to the the SAD again and paid for it. Now I'm on the Mediterranean diet(very similar to vegan) again and loving it. I may not live longer but at least I will feel good while I die.
I made the big change away from a diet of almost entirely processed food and began cooking 'from scratch' about 5 years ago. I see now I need to kick it up a notch and choose more healthful ingredients to improve my diet. You are helping me by giving me a good outline of foods so I know where to begin. Thank you!
Thanks for the video! I agree, the Mediterranean diet is acknowledged as the best and the healthiest diet in the world. I made this my eating lifestyle many years ago and I have no regrets. I am now 56 years old, I am not on any medication, I have no serious, major health issues like diabetes or blood pressure etc I still look young for my age, and I do have a lot of energy and vitality. I am also quite slim for my age with no excess weight. I do drink grape juice and not wine, but also try to drink as much pure water as possible. And the other food most people in the Mediterranean and in the Middle East are chickpeas (from which they make humus) which is also very healthy. Most of our sicknesses and health problems are rooted in our diet, what we eat, how we eat and when we eat. So I highly recommend healthy eating and the Mediterranean diet is definitely the best diet.
My husband had a quadruple bypass almost 3 months ago. We have totally changed our diet to a Mediterranean one. He being from Spain was a good choice. Thanks for your video it was fun.
Hello from New Hampshire- Very happy to be following your channel. One year ago I had emergency gall bladder surgery that turned very serious. My inflamed gall bladder tried to take out my liver and pancreas with it. Hospital stay for 17 days with a year's worth of recovery and three more related surgeries. Good news is I am well on the road to a complete recovery. I was placed on a modified Mediterranean diet by the hospital dietitian. You are correct, no processed foods. For me, no alcohol, except a tad to cook with. No deep fried foods, red meat, caffeine, chocolate, corn products, strong spices. On a fat budget, but olive oil is encouraged. Love Greek and Italian foods and experimenting with other Mediterranean countries. I love mild curry, garlic, olives, eggplant, tomatoes, chickpeas, basil and so many of the essentials. I can have all the seafood and fish I want, along with white chicken, turkey and tofu. Life is good and again, I look forward to following your channel. ~ Diane
I have been considering trying this Diet since January 2022. I wish that I had started it then. After watching your wonderful video, I have decided to start this new way of eating the first thing in the morning. This diet plan is going to change my entire life. Thanks so much for sharing this video.
Just found this video and channel. Thank you for showing and clearly explaining the Mediterranean diet. Our family has gone organic and cut out processed foods 2 years ago (lost 70 lbs) but I needed more guidance to get our nutritional needs met better. This video did just that! Looking forward to watching more!
I've been following this way of eating for going on 3 years. It's great and have had health benefits--GERD basically went away and I have no arthritis pain anymore (I'm 72). But still find this to be a process of doing what is sustainable to me. For instance, I have more "American looking meals" though they are MUCH healthier with much smaller meat servings, when I eat meat. I think it's harder to follow this in a more genuine way when you have no family culture for it.
Hi Jay, I also had my reflux go away (unless I do something to flare it up, which is almost always not following the Mediterranean Diet) and lost 50 pounds. Congratulations on all your changes. However it works for you is fine. It is all a practice.
I have really bad heartburn. I'm thinking is either acid reflux or GERD. I noticed that when I eat tomatoes and onions it flairs up. Anyway to counter that?
You are a gem! Such a generous soul to share your recipes and sage advice. I am making a lot of your recipes now. The pasta puttanesca with canned tune is to die for. It’s even better two days later! Thank you for your generous soul.
When I lived in Rome I actually lost weight naturally despite enjoying extra helpings and gelato. It's because the food wasn't processed, it was fresh and while, and I enjoyed walking to soak in the beautiful part of the Mediterranean I was in. La Dolce Vita for sure!
I am SO thankful I found you, your channel and website this morning!!! I have one of the MPN cancers and when I asked my doctor what type of food plan should I follow, she said a "Mediterranean Diet!" So, here I am and enjoying the new chapter of my plant based food program, with meat as a condiment (occasionally). Thanks a million for being here. I do not feel so alone now because I have answers to good clean, healthy choices. Best regards, Glenn's Mrs. : )
Saw your video by chance, have often thought of trying the Mediterranean diet since it incorporates so many of the ingredients that I do eat. I think this maybe what I have been looking for. I had weight loss surgery over 14 years ago, lost and have kept off over 150 pounds, yet have struggled with the last 40 some pounds. Surgery is just a tool, and this seems to have the protein that I need to take off the weight and stay healthy. Glad I came across it and you made it so understandable.
Thank you for this, it was very informative. I was speaking to my Dr about different types of diets and the Mediterranean Diet was highly recommended. It's going to take some time and effort to shift from the "ready made & processed" foods into a fresher plant based diet, but it's something I'm going to attempt. I love that it's more lifestyle and isn't "a diet" so to speak. No counting, no measuring, just be sparing with the junk and eat the good stuff.
I love the humor in these videos and the flavor of the recipes on this website. I would never have imagined making Horta a staple of my diet, but it is and I love it. It's the only heart-healthy diet I've found that's a joy to follow.
I am trying this as well! Only eating fish and chicken but having some vegetarian meals in the mix. The other day I made a tomato and feta pasta with red lentil pasta and it was delicious! Once I made a farro, roasted cauliflower, salmon pesto dish too!
After a long time of having done keto, I find myself lately really missing certain items of food like fruits, wholegrain products and legumes. This lead me to try the Mediterranean diet and see how I adjust to it. Thank you for sharing this information, the food looks fresh and delicious.
So how are you doing by now? I too am doing KETO maybe 3+ years. I’d like to escape. Still don’t want the poisons, sugar etc. is it working for you to eat this way or did you get carb overload? LOL
What a great video. Thanks for creating it. The Mediterranean diet was just recommended to me by an RD. I've heard of it before and am very interested in its anti-inflammatory benefits (along with all the other benefits). I look forward to seeing everything you've got on your channel and site.
Other main components to the Mediterranean diet,... I'm mostly referring to southern Italian as that is my heritage, are lots of greens cooked & raw as salads that also include bitter greens endive ,rocket, dandelion,thistle ,"beans & greens "sauteed with garlic & olive oil,lots of citrus fruits & lots of fresh tomato salads with onion,garlic oregano,peppers, basil,parsley.& Meat portions were always small & not the main part of the meal & not every day .
I'm actually eating fruits for appetizer, meal and dessert because i just love a juicy pear or some tasty kiwi 😌 Btw great video ! I'm eating like this since 3 month now and i can say one thing : I'm good with my body ! I'm still eating a pizza or some barbecue with friends sometime, but the Mediterranean Diet is great. It could be hard to start because maybe in your country, fruits/fish/vegetables can be at a certain price but it's worth it
I'm impressed with your description of the Mediterranean Diet. I've had health problems since the end of 2021. I was in ICU for 30 days, lost 20 pounds and with problems with my neck and back gained that weight back and more. I'm famished in the evening. Thanks for simplyfying this diet. I appreciate it!!😂
Been doing a Keto diet up until now… just diagnosed with Coronary Artery Disease! Obviously the Keto diet isn’t protecting me very well. Switching my diet to a Mediterranean diet today!!!!
Thank you so much! I've been struggling getting on this diet, not knowing where to start. I exercise enough and am doing this more just to make myself feel better, not for weight loss. So thank you for the advice!
Everything I have read and heard about this diet makes very good sense. And I have read too many positives comments and reviews about this “diet” to ignore. I have begun it a few days ago! 👍🏼👍🏼👍🏼
Thank you for this. I appreciate this life changing channel. Cheers to healthier choices & weight loss never felt better. This lifestyle is a must, at least for the majority of our lives!
I have only ever eaten a mediterranean diet since my parents were born in this region and even though I wasn't raised there our cuisine at home was just that. I still haven't ever tried a McDonald's burger and I am 58 lol!!
I just started the Mediterranean Diet this week due to high blood pressure and weight loss difficulty. In just a few days, I've got more energy, I'm craving less sugary foods, and I've only had one can of soda, which is a huge achievement for me. I used to drink several a day for the caffeine. That's another thing, I have way more energy than I did, and that was just a week ago! I'm so excited to make this lifestyle change and I'm excited I found your channel. My whole family is switching over with me so we can make it easier to stay on track, so cheers! Here's to a starting a healthier lifestyle this year!
Thank you so much for your videos. I am now starting the Mediterranean diet and have lost 1.2 pounds!! I am eating healthy now for my heart and my weight loss.
I just found your channel and I think that if I started eating like this I would have much more energy and feel better. Pretty excited about learning more to have better health.
I was diagnosed with ulcerative colitis after having half my colon removed and my gastroenterologist told me to try the Mediterranean diet. Unfortunately I also have to eat a low histamine diet due to problems with chronic urticaria and I avoid nightshade veggies because of severe osteoarthritis so I have a challenge ahead of me. I also gave up all alcohol two years ago when I found out I have non-alcoholic fatty liver ( and I really love a good red wine with my steak so I do miss that) . As a nurse I knew the next stage after fatty liver is cirrhosis then liver failure so giving up alcohol was a no brainer. I was already following a modified low fodmap diet. I lost 60 lbs since I started the low fodmap diet two years ago which was amazing. I have always used olive oil, avocado oil, sesame or peanut oil in cooking and usually stick to low fat lactose free dairy and limit my simple sugar consumption. I do use maple syrup and raw sugar but limited. The biggest obstacle for me is that I absolutely love meat and seafood and I can’t eat too many whole grain foods because it makes my colitis and IBS flare up. I have a hard time keeping my meat/ protein portions small. I could eat a large steak with a veggie and be a happy camper.
Yes, nightshade make arthritis worse and i love them. I also have the histamine problem, its hard to know what to eat at times. I make a menu for a week, then shop accordingly, that way i am prepared instead of going to the drive through which isn't good for me either.
I Have IBD and sugar is the worst, promotes inflammation and feeds mechanisms that exacerbate it! I've cut it out except for small amounts of various berries. I eat plenty of greens, steamed,boiled...and veggies...not potatoes which I love as they defiantly don't love me..
I have diverticulitis and have trouble with a lot of food, Definately no nuts or seeds they cause terrible pains. I have worked out what I can and cannot eat and it sounds very much like a Mediterranean diet. Just need to change back to full cream milk and cheese
I’ve been wanting to do Mediterranean diet for a while now at the age of 61 I have high cholesterol and high blood pressure and this might help me and I’m going to watch some of your videos thank you so much
I love it !! I eat lots and lots of salad on my normal day I don't take a fruit meal but I put it on my salad and I started to use oil I don't drink wine but I drink juice once everyday I eat 4meals a day 3 of them are salad my fish a lot of fish during my week I don't eat cheese and it's the best diet for me since I'm Egyptian so fool salad makes everything good
@@Mediterraneanliving thank you. May I ask if there is a video showing the portions for 1 person? I'm a bit confused about hoe many nuts a day, I believe you said 2 ounces of meat. How many beans a day, 40% olive oil but I'm not sure how to calculate the olive oil. How many fruit a day and how many carbs per day. I guess veggies should be plentiful. Also how much dairy per day per person.
I'm trying to lower my A1C plus loose weight and feel better.....I can NOT do a strict keto...although I am trying not to eat a lot of carbs and I am trying having 16 hrs on not eating over night until an early lunch the next day....the Med. diet just seems much more compatible with life.
I'm 28 years old with severe ulcerative colitis. I grew up eating the worst foods but was a pretty active child, in sports and always busy. Today I am 30lbs underweight, 95lbs and 5'6" as my colon is so damaged from auto immune attacks that nutrients aren't being absorbed. I'm currently struggling to keep anything down. In all the research I've done over the past few years, despite all my GI doctors telling me that diet has no role to play in my illness, I've found that a lot of the foods in Mediterranean diet are anti-inflammatory. I'm not sure I am lucky enough to be able to undo the damage done to my colon and I might need to switch to a liquid only diet for a little while to give my colon a rest. Are there any Mediterranean soup recipes, or fully cooked vegetable meals you would recommend?
There's a really good channel called Spain on a fork. He does beautiful Spanish dishes. Also olive oil, fish, eggs and most veggies are anti inflammatory. Good luck.
Sadly many doctors, including my gastroenterologist, are not taught about nutrition. I’ve had Crohn’s for 33 years and had a recent flare up that was the worst one yet. Eating real foods, especially those that are anti-inflammatory, will help a lot. I’ve slowly added more fruits and vegetables, including salads with almost every meal, and more beans and legumes. It’s hard to add wild caught seafood more than once or twice a month because it’s expensive here in Oklahoma. I still use a lot of beef and chicken because I have teenagers, but I’ve cut down a little on eating those myself. There’s a blog called The Mediterranean Dish that has a bunch of recipes and they are even grouped by country or region. We may not be able to reverse the damage done, but we can move forward with the goal of preventing further damage. ❤️
Thank you for a most helpful, informative, plain english and supportive video. I am needing to improve my health and I feel this is an ideal starting point. Thank you again
I recently had a gallbladder attack and subsequent removal. This presents it’s own issues in digestion. I have for the past 10 or so years eaten no sugar no grains. It had always worked well for me, until recently (reducing inflammation etc). My surgeon suggested the Mediterranean diet. Slowly adding whole grains and phasing out meat, poultry and animal fats. The switch isn’t awful however I already gained 9 lbs in about 2 weeks. I was used to high fat; I suspect the addition of grains and dairy. I still stay away from corn and wheat. Any thoughts or suggestions are really appreciated. I was expecting to be Hangry but so far not an issue!! Lol.
Thats way we all put on pounds when on holidays, the sun is out and we eat to sute the mood , just cut out red meat toml any chocolate bars and cream food veg fruit chicken fish and have a treat and if u like to fry use olive oil only also in oven food enjoy the food u like if u dont is it worth eating
Many people going from high fat to a normal diet will gain weight, simply due to how carbs and water interact. This is why people who go on keto diets will have trouble switching to a normal diet, because they face the same problem. But it doesn't necessarily mean you are gaining weight in fat. Reducing animal products are going to lower your risk for GI cancers, so I know it's a tough switch, but it has benefits.
Have you thought of lower carb Mediterranean? Plenty of salads with fish, olive oil and eggs? I have IBS and couldn't possibly eat whole grains, beans, legumes etc. but a lovely greek salad twice a day with some feta, olives or tuna and 1 serving of friut a day is just as healthy without the carb blowout.
You are my inspiration! It has become so natural to me almost instantaneously. Im new to it all but I love everything about it.(I LOVE Greek food!) Not just Mediterranean but whole foods in general. It has only been a few weeks but it has already changed my life. My tummy went down significantly in two weeks. I feel so much better all around. It is with ease and not about starving yourself or fad stuff. Its not a diet but an easily maintained way of eating. I will never go back!
I was told to go on a Mediterranean diet, for my health. I am a very picky eater, hate olives, shrimp etc. Will contact a dietician to lay out a meal plan for me. Thanks for the video
Thank you so much! This was exactly what I needed to know. This sounds a little different from what I've heard different TH-cam people/ channels saying. Their way still seems to have meats as the main dish but with the veggies & grains as accompaniments. Your way, the true way sounds way better to me! I'm definitely going to start my journey of Mediterranean style way of eating like you suggest. Again, thank you!🙂
Yeah I think it is much easier to kind of fall into more Americanized meal type plans if this is what you are used to. I have followed for a couple years now, and I find I miss kind of standard meals, so I have "mediterraneanized" things like chile or tacos by eating them without meat and with beans as the protein source. You could do it more traditionally, just saying it is an easy pattern to fall into if that's what you are used to.
Could you please provide details regarding types of flour used to make the bread? And is it sourdough bread that is primarily eaten or other types of bread?
I use a mix of whole wheat flour, bread flour, and AP in my sourdough. I get unbleached white flour. I enjoy a Montana Wheat flour because they claim they don't use pesticides to desicate the wheat at harvest, and instead harvest naturally. But any unbleached AP and bread flour will work. I often use King Arthur brand flour. I don't use 100% whole wheat because it doesn't rise well. I use Morton kosher salt too, don't use iodized salt when making sourdough. I like a recipe from the blog Farmhouse on Boone for no knead sourdough.
Wonderful video. Thank you. I was looking for videos on healthy eating and just happened to find your channel. This looks great. I am interested in trying your recipes.
I hear you. Even though I Love Mediterranean, it was still hard to have a doughnut in my hand and to throw it. We sent them out of the house immediately after the shoot!
I suffer with genetic high cholesterol. I’m on statins, which don’t make a difference. I’m going to eat the Mediterranean diet (I live in Spain) to see if it helps. I’ll let you know. The problem I have is I love sweet stuff - but I will now avoid sugar. Thank you, I’ve made a list of all the stuff I’ll eat for 3 months trial. Xx
Hi Bill great video I wanted to ask what about fermented foods like saurkraut, kimchi, kombucha etc in Mediterranean lifestyle and also any good recipe websites for meal ideas?
Thanks for the question Matthew. Yes, they eat lots of fermented foods in the Mediterranean. Some of it obvious like yogurt, fermented vinegars and sauerkraut, but there are also some lesser known like fermented meat and fish. Recipe website ideas: www.mediterraneanliving.com (you can get our free meal plans on the front page), www.olivetomato.com, www.oldwayspt.org, www.themediterraneandish.com
Note that juices are highly concentrated with fructose which is Sugar! Some people cannot eat breads or anything made with refined starchy carbohydrates.
I have been following the Keto diet and am just not enjoying it. I have trouble sticking to it because I am just not a big meat eater. The Mediterranean diet is perfect and just what I have been looking for.
Hi Donna, We have lots of people who come from the Keto diet. The Mediterranean Diet is much easier to follow over the long term and has many, many health benefits.
I didn't realize that I already pretty much do all these things, but I will focus more on your recommendations by using whole-fat dairy, which I haven't been doing. Thanks!
I am from Greece, we eat lots of meat. I always see things pointed to higher plant based. Not true. Ikaria is a Blue Zone. Many actually drink and smoke. The wine is homemade on our island with no additives. Commercial wines ate just like processed food with additional es. My parents diet was very high animal fat. Only the poor would use meat sparingly because they could not afford it. Less carbs sounds more realistic. Meat and vegetables.. When we started eating the SAD our health changed.
I just started doing this diet again. Tried a bunch of times and failed, but a lot of that had to do with the fact that I hate cooking lolol. So I just subscribed to a food delivery service that delivers all the ingredients to my door, and have to do much less grocery shopping and cooking. But not eating steak is difficult. Not eating pizza is difficult. Not drinking beer and whisky is difficult. Diets like this also can encourage being anti social since you can't just eat whatever your friends are eating when you hang out., and at restaurants you always have to make specifications (actually if you want to be really strict you can't eat out at all since almost all restaurants cook with canola or vegetable oil, not olive oil.) So just being realistic these are all the things you must face when attempting a diet like this.
I have heard people say good things about an 80/20 rule for diet. As in eat healthy 80% of the time and allow foods you want the other 20% . That way you can avoid feeling deprived
I started following your channel last January 2021 when I began my Mediterranean Diet journey at the suggestion of my nutritionist. In less than six months I Iost 30 lbs and I have never felt better. Cheers.
Chris, Thank you so much for sharing. Congratulations on your weight loss and your wonderful health journey.
This is wonderful!! Congratulations
I am going to follow your lead. Congratulations on your weight loss Success.
It’s been more than three months since I wrote my comment and I am still making Mediterranean Diet food choices and keeping trim. I dropped from an original 205 to current 172 pounds. Cheers.
@@CanadianBeachcomber Do you have a plan I can get
For single people out there, please don't be deterred by the images we see of families enjoying meals together. I'm always hearing single people say it's not worth cooking for one but it most definitely is. I'm a middle-aged man and I live on my own. Looking after myself is essential because I don't have anyone to look after me if I fall ill. We all become ill at some point but I want to avoid diseases caused by toxic food. I've had to re-train myself regarding what I see to be a meal. Most of us are conditioned to think that a real dinner has to be rich food cooked for long periods. It took me quite a while to understand that a bowl of cherry tomatoes, olives, feta, cucumber and a small amount of bread IS a meal. I try to incorporate as much raw food into my diet as I can. It's still a work in progress but it's a great adventure.
Thank you from a single person. I guess once I learn to prepare food this way I can invite friends over but my everyday meals are just for me.i can look after me.
@@deefee701 I promise you it's 100% worth doing. A lot of my meals are simple to prepare. Lots of raw foods combined with lightly steamed vegetables and rice. The trick is to make simple tasty dressings. I also prefer eating from a bowl. For some reason it makes the food more appetising for me. I've prepared, eaten and cleaned up within half an hour and the more I get into it the less I desire complicated food. It'll be the best adventure you take. just try and stick with it and resist the temptation to eat junk food. It's a slippy slope but the cravings do diminish. Good luck!
@@deefee701 By the way, great dogs. I've always had Cavaliers.
Yaaap; You couldn’t have said it better; Food is Medicine💯💯💯💯!!!
Good for you! I agree with your thinking. Being alone, we must take care of our health and ourselves.
Been on a Mediterranean diet since November 2023. Lost 50 pounds, feel the best I've ever felt in my life, and best of all I'm excited about food and cooking again.
Yoooo wtf really?? Well done! Congratulations that's fantastic 😍 did you exercise regularly?
I am Spanish and Sicilian. I have eaten this way my entire life and never realized it was a type of diet. I am 68 years old with absolutely no health problems. No high blood pressure,cardiac problems,and whatever else comes with being of a certain age. I weight train and do cardio almost everyday. As a matter of fact I am making a potaje this evening using Garbanzos. My grandparents were very physically active in Spain and in Sicily. They continued doing so here in the United States. They always,always walked instead of using the car if at all possible. So,eat this type of food. It's delicious and healthy. Exercise and you're all set. Hasta lluego
Sounds like you are the perfect example of the positive benefits of the Mediterranean Diet and lifestyle!
The "Mediterranean diet" is a way of eating, not a "diet" to lose weight. When checking the definition of "diet" there's two definitions. 1. the kinds of food that a person, animal, or community habitually eats. The food and drink which nourishes. Or 2. a special course of food to which a person restricts themselves, either to lose weight or for medical reasons. Example,
"I'm going on a diet".
There is no such country as Sicily. Sicily is one of Italy's 20 regions. So you are Spanish and Italian, not Spanish and Sicilian!
@@tomchirillo1663 if your Sicilian you always say it specifically because of the cultural differences of the north and south of Italy . All Sicilians know this unspoken rule 🤌
@@deefee701 "its not a diet, look at this definition" *lists a definition for diet that it fits*
I came across this video today and it changed my whole life.
I'm writing to you from Sri Lanka. A diabetic and struggle to find a suitable diet.
Today I realized how easy it is to adopt mediterranean diet to my life.
And i was really full after eating small amount of food i made. It was enough for my dinner too. The best thing is it is low carb. I feel amazing.
Thank you so much.
Love from Sri Lanka ❤
In Morocco we eat usually like this :
Breakfast : whole wheat bread , olive oil , jam , cheese , butter , honey Moroccan ment tea and fried egg in olive oil and in north Morocco they add a soup called baysar which is made of faba bean and olive oil
Lunch :
A slad of tomao and onion or a salad of potatoes, carrots, beetroot, rice , olives , robe , beans , letuce , tomato and other veggies
Side dishes: tektoka of tomato and green pepper or zaalok of aubergine and green pepper
The main dish : most of the time cooked in tagine and has meat or chicken and veggies all cooked in olive oil water and spices and eaten with bread
Fruits and juices
Dinner :
Pasta or soup
Afetr every meal we eat fruits
My parents in their 70s to late 90s had very little gray hair and looked 20 to 30 years younger than their age. They ate cornbread without sugar, beans, greens, peanuts, small amount of meat and fish and buttermilk. They ate fried foods about once a week. They did not smoke or drink alcoho No heart problems or cancer! They were not over weight and did not think about their age. They were active.and used their minds. They prayed everyday.
Same here Western North Carolina. They killed one hog a year and a chicken in Sunday. That's all the meat they ever had. Greens beans tomatoes sweet taters corn bread. Both lives to 90s zero health issues
Mediterranean diet is not just the way of eating, its the style of living as well. Sitting down for your lunch and dinner in a TABLE, with your family is a must, ( no trays on your knees while eating on the sofa) taking the time to cook every sibgle meal of the day, enjoying the weather outside, taking the time to chat to your neighbour, enjoying a laugh over a glass of wine and expressing your emotions...let them out of your chest with the butcher, the neighbour the hairdresser...I think is all.that what make us Mediterraneans to be healthy, not just the diet alone
Hi I'm Mediterranean and you are right.
My origins are Algerian (north Africa) but I grew up in Marseille (south of France, region of La Provence) so mediterranean either way. My Algerian parents have always cooked a mix of Algerian and French dishes and all my life meals went more or less like this:
3 courses meal
Entrée(first course): a salad
Plat principal (the main dish): a traditional dish
Usually with vegetables + protein or carbs + vegetable or sometimes all 3
Then cheese
Then fruits for desert.
But sometimes the order is reversed like we start with the main meal and have the salad after it with cheese.
But the cheese is not obligatory.
The rule I had growing up was that if the meal had meat in it I can't have cheese, but if the meal was vegetarian then I can have cheese. But I regularly break that rule and have it anyways
And the desert was always a seasonal fruit and occasionally a fruit yogurt(especially as kids)
To give you examples:
yesterday night I made a cauliflower gratin (cooked cauliflower in a baking dish covered in béchamel and baked in the oven)
And a salad made of just lettuce and a vinaigrette that had olive oil, mustard and balsamic vinegar.
So we first had the cauliflower gratin with a bit of leftover roasted chicken pieces from lunch
And then the salad with a piece of cheese called "tome de brebis"
Then a clementine🍊.
So yesterday's dinner was more French but we often eat Algerian too,
Example of a typical meal:
- chorba
Which is a traditional soup that has chopped vegetables, spices, olive oil and sometimes frik (cracked wheat grains) + sprinkled coriander
- Aghroum
A homemade hard flat bread made from semolina and olive oil
- ifelfel
Grilled peppers that are then skinned and chopped thinly and mixed with mashed cooked tomatoes and tons of olive oil.
We generally eat that with aghroum
And fruits for desert like oranges, pomegranate, pear, etc..
Sometimes we make sardines to go with this meal either grilled or coated in flour and fried (I prefer grilled)
We also often eat couscous with tons of vegetables in it.
Baklawas and sweet treats like this are usually just for celebrations or during Ramadan with mint tea.
And we don't drink wine as we're muslim but in my family we drink a lot of herbal teas and tisanes don't know if that counts
And during summer we eat mostly "apéro" food
Like the past summers the fridge was filled with jars of stuff and we then filled our plates with a little bit of each so we didn't have to cook.
There was olives (tons of them in different colors), tapenade, hummus, ifelfel grilled peppers, tzatziki, mashed aubergine mixed with Greek yogurts and herbs, bocals of sun-dried tomatoes in olive oil, bocals of marinated aubergine slices, bocals of marinated chili peppers, bocals of pickles, a bocal of homemade Korean kimchi (that's not Mediterranean but we like it),
Eggs, cheeses, Greek yogurts, and fresh fruits and veggies like melon, watermelon, apricot, peach, tomatoes, cucumber, small, radishes.
We also have a cupboard filled to the brim with bocals of various seeds, herbs, dried flowers, spices, peanuts, walnuts, almonds, pistachios, that we can grab and sprinkled on our food.
And basically we never had to cook most of the summer because you just slice yourself some bread, a tomato and a mozza ball, add a handful of olives, some tzatziki, houmous and marinated stuff and if you need animal flavor you just make an egg or open a can of cod liver and that's it. Watermelon slice for desert and you're good
Thank you this is very helpful.🙏🙏🙏🙏🙏🙏
Thank you so very much, this is so much more helpful! Looking around on internet, all I find are ingredient lists, no a whisper about what a meal is made of. And since you are familiar with both Algerian and French meal structure, it's easier to see commonalities.
Thanks so much
Thank you for this valuable information.
Wow thanks for your comment - so many ideas of things to eat - thank you 🙏
While yes The Mediterranean diet I'm sure is a big part of it. Let's remember as well that in these countries they also have a better work life balance. They have paid time off, maternity leave and possibly even paid paternity leave, seriously lower health care costs, separate sick leave to vacation days. Work time is work time and family time is family time. It's not just their diets that are better balanced their whole life is. Plus healthy food is cheaper not more expensive than junk food. I'm saying this as a Scottish person, but I've learned enough to know that these factors are just as important. Someone on a Mediterranean diet, but without the Mediterranean lifestyle will possibly improve their health but not as much as those making the lifestyle changes too.
Love Mediterranean diet foods.
You forgot the sunshine.
It's true that this type of eating will still help for someone living in the U.S. but frankly, it will be a lot harder for the average person.
They also walk a lot more than in many other vehicle centered countries
I recently had a massive heart attack along with a secondary heart attack and my cardiologist recommended the Mediterranean diet. Thank you for all this helpful informative information and I will definitely be looking up more.
I hope it helps!
Sorry to hear about your heart attacks! All the best on your recovery!
Careful if you need to take antikoagulants regularly!
♥
You get fat but live on raw milk diet . One best heart treatments I now of . Need bed rest and good well water baths... milk every half hour. Grazing cows fresh raw milk ... milk diet to treat chronic disease. Creates new blood and nutrition. Bed rest more pressure on heart so dont trigger stroke or heart attack. Then slowly get moving. Heart should be way healthier... good luck ... I gotta try Mediterranean diet myself ... lol.
I never even entertained the Mediterranean diet (thought it was another fad diet) but now listening to your vids it appears to be a very healthy way of eating with all food groups so I am going to give it a try. I come from a Sicilian family and this is how we ate when I was a Kid but as an adult I got swallowed up in the American way of eating. Thank you so much for bringing me back home!
I just started your program a week ago and I already feel much better.Less gerd,intestinal discomfort,and I have more energy.Thank you!
I am so happy to hear that. Thank you for sharing.
Thank you for comment, I too have a GERD issue and wasn't sure about the spices.
Coming from the Mediterranean I was shocked to see how much sugar is used in American cuisine, they add it in everything! Our old doctor used to say: "My son, let half of your plate be green (plants) and the other half whatever you want!" Baclava is a special occasion dessert, it takes a lot of time to prepare.
I agree with you! Too much sugar in the U.S. We do love Baklava on occasion, but just as a special treat.
Baklava 😉👍🏼
@@janakolasinac1686 This was good, your comment. I always say, "Eat the rainbow," I try to get as many colors on my plate as I can, and eliminate beige things on my plate (or very minimal) and as for the meat you mentioned the amount , I would reverse the amount having more fish and less beef or lamb. Very rarely pork. 👍🏼😉 Cheers!
We've switched to this diet at home due to a cancer diagnosis. It is a low inflammatory diet which is best when fighting a serious illness. My whole family is loving the food! We are really excited for dinner every night and we got a lot of our direction on how to do this right from your channel. I appreciate your pointers and the permission to use crazy amounts of EVOO!! it does make your veggies taste amazing. Thank you for your work!
if you arent already you should look at intermitent and prolonged fasting as a way of fighting cancererous cells.aging and
They have anti cancer diets ... chris beat cancer testimonies . Onions garlic leeks. Broccoli is 2nd to broccoli sprouts. Tomatoes . Some spices, even melatonin can help a lot . Cancer salad . Look up Chris beat cancer salad ... Socrates soup Gerson's therapy patients eat a lot ... any way can beat cancer in strict diet. Good luck ... trying to eat better my self . Not easy.
I had stage 4 cancer and underwent chemo/radiation. I'm sorry that I gave in to my well meaning friends and family. I have fasted the entire time I undertook it. Now I'm not sure how to reintroduce food, but I want it to be healthy food, not the crap I was eating before. I have been on this fast since April. Just don't seem to have an appetite and everything I have tried to eat, makes me nauseous. I need help here, as I don't know what to do now.😢
Thank you for a clear, concise, easy to follow, and very palatable sounding introduction to a Mediterranean style diet.
I am a sucker for presentations which list general categories and then provide some specific examples of each.
I have long been aware of the overall better health and increased longevity of people eating in this way, and you make it abundantly clear that this is not a difficult diet to follow in almost any part of the world. having no unusually local, difficult to obtain, or highly specialized items.
I must go now to seek out other videos from your channel and continue my Mediterranean education.
I’m just starting the Mediterranean diet, because I love the foods, my body is craving it, and I am having painful rheumatoid flares and overall malaise, I’m on insulin for 2 yrs now....I just don’t feel well and though I’m 53, I won’t accept all this pain as ‘just aging’. I like to hike, be outside, do things, and I don’t want to resign to any couch or recliner, tbh. I’ve eaten Mediterranean meals off and on and really do love the flavors, and now I’m ready to make it the primary source of food for me. I haven’t eaten red meat in about a year, I don’t eat pork, I’m disgusted by fast food, and I’m ready to eat like this for all the benefits as well as what my palate wants. This video showed up in perfect timing, thank you.
The Mediterranean Diet is really great as an anti-inflammatory diet, but you may also want to look into specific foods that may be causing an issue.
I agree with you. I will also start this diet plan right away.
A whole grain not mentioned is bulgar which is a type of wheat you just pour boiling water over it and let it sit for half an hour or just stir it in a salad and leave over night
🦶🏻Walked 👍🏻to the grocery store last night. Spent 4.93 on 4 produce items needed for a recipe. I have never spent so little 😅 kind of embarrassing lol. But brought home no junk and got a little movement for my body. Small steps, good advise, and encouragement from people like you are so helpful 🤗 thanks
That is awesome and you are welcome!
Thank you. I am just starting.
Good insight and I’ll have to try the same tonight
Today I just starting!❤Greething from Croatia!😊
As of yesterday, I decided to štart the Mediteranian diét and went shoppingˇ it was a little overwhelming because I rarely eat that much vegetables, fruits , nuts , seeds etc. but I’m anxious to get started. Than I ran across this video which inspired me and I’m now planning my meals to reflect the nutrition and health benefits of this diet. I subscribed and will watch often .
My doctor recommended this diet many years ago, unfortunately, I am not a fan of the kitchen and I eat out a lot. I’m embarrassed to say it, however, As I get older, I’m beginning to feel sluggish, bloated, and tired. I know I have to make some drastic changes in the way I eat. You explained it clearly, and I am definitely going to try to make some recipes. Thank you for taking the time to educate us ☺️
This showed up on my page as I googled “Mediterranean diet” the night before😲! This video is fantastic! The simplicity, the scenery, the food, the production, the HUMOR! Your personality is lovely. As I have traveled and eaten in most of the countries I love how you took me back. Excellent video!
Thank you so much!
Years ago I worked a project for 5 months in south France. The first thing striking for an American was the lack of fast food restaurants and the small portions for all meals. Then I think back and realize we saw no obese people yet they ate and enjoyed their desserts and wines. Moderation and less processed food is the key.
I come from Greece so of course we follow the diet you talk about and love our wine! Visiting the States once I was shocked at hiw overweight people were. Then I saw what they ate. fast food all the time.
What a lovely simple presentation of this diet. I have started making changes in our diet for health reasons and will continue to work towards a full Med diet..hubby loves the changes and the food is delish. We had blueberries with whole milk Greek yogurt and a drizzle of honey for dessert…heavenly.
I have blueberries and yogurt (no sugar) for breakfast. If I am more hungry I add banana to it.
I'm enjoying this channel. I'm Taiwanese and have been eating a Mediterranean diet for over 20 yrs, i've always been in good health.
I've eaten the Southern American diet (SAD) for 65 years. It tried to kill me. 2 heart stents, HBP, Type 2 diabetes, and Acid reflux just for starters. I was vegan 10 years ago for 1 1/2 years:I lost 30 plus lbs and never felt better. Again I fell prey to the the SAD again and paid for it. Now I'm on the Mediterranean diet(very similar to vegan) again and loving it. I may not live longer but at least I will feel good while I die.
I made the big change away from a diet of almost entirely processed food and began cooking 'from scratch' about 5 years ago. I see now I need to kick it up a notch and choose more healthful ingredients to improve my diet. You are helping me by giving me a good outline of foods so I know where to begin. Thank you!
You are very welcome!
Thanks for the video! I agree, the Mediterranean diet is acknowledged as the best and the healthiest diet in the world. I made this my eating lifestyle many years ago and I have no regrets. I am now 56 years old, I am not on any medication, I have no serious, major health issues like diabetes or blood pressure etc I still look young for my age, and I do have a lot of energy and vitality. I am also quite slim for my age with no excess weight. I do drink grape juice and not wine, but also try to drink as much pure water as possible. And the other food most people in the Mediterranean and in the Middle East are chickpeas (from which they make humus) which is also very healthy. Most of our sicknesses and health problems are rooted in our diet, what we eat, how we eat and when we eat. So I highly recommend healthy eating and the Mediterranean diet is definitely the best diet.
My husband had a quadruple bypass almost 3 months ago. We have totally changed our diet to a Mediterranean one. He being from Spain was a good choice. Thanks for your video it was fun.
Glad you enjoyed it. To your husband’s health!
Hello from New Hampshire- Very happy to be following your channel. One year ago I had emergency gall bladder surgery that turned very serious. My inflamed gall bladder tried to take out my liver and pancreas with it. Hospital stay for 17 days with a year's worth of recovery and three more related surgeries. Good news is I am well on the road to a complete recovery. I was placed on a modified Mediterranean diet by the hospital dietitian. You are correct, no processed foods. For me, no alcohol, except a tad to cook with. No deep fried foods, red meat, caffeine, chocolate, corn products, strong spices. On a fat budget, but olive oil is encouraged. Love Greek and Italian foods and experimenting with other Mediterranean countries. I love mild curry, garlic, olives, eggplant, tomatoes, chickpeas, basil and so many of the essentials. I can have all the seafood and fish I want, along with white chicken, turkey and tofu. Life is good and again, I look forward to following your channel. ~ Diane
I have been considering trying this Diet since January 2022. I wish that I had started it then. After watching your wonderful video, I have decided to start this new way of eating the first thing in the morning. This diet plan is going to change my entire life. Thanks so much for sharing this video.
You are welcome and enjoy!
Just found this video and channel. Thank you for showing and clearly explaining the Mediterranean diet. Our family has gone organic and cut out processed foods 2 years ago (lost 70 lbs) but I needed more guidance to get our nutritional needs met better. This video did just that! Looking forward to watching more!
Congratulations on the weight loss and all the changes you have made!
Your description of your meals is making me hungry
I've been following this way of eating for going on 3 years. It's great and have had health benefits--GERD basically went away and I have no arthritis pain anymore (I'm 72). But still find this to be a process of doing what is sustainable to me. For instance, I have more "American looking meals" though they are MUCH healthier with much smaller meat servings, when I eat meat. I think it's harder to follow this in a more genuine way when you have no family culture for it.
Hi Jay, I also had my reflux go away (unless I do something to flare it up, which is almost always not following the Mediterranean Diet) and lost 50 pounds. Congratulations on all your changes. However it works for you is fine. It is all a practice.
I have really bad heartburn. I'm thinking is either acid reflux or GERD. I noticed that when I eat tomatoes and onions it flairs up. Anyway to counter that?
@@OZ01209 I'm not a medical person. I think avoiding or limiting at least is the way to go til you are able to find what you need.
@@OZ01209
Tomatoes and onion my favorite for me but they cause bad heartburn for me.
Only have to decide you want to do that! Nothing impossible! 😊
You are a gem! Such a generous soul to share your recipes and sage advice. I am making a lot of your recipes now. The pasta puttanesca with canned tune is to die for. It’s even better two days later! Thank you for your generous soul.
When I lived in Rome I actually lost weight naturally despite enjoying extra helpings and gelato. It's because the food wasn't processed, it was fresh and while, and I enjoyed walking to soak in the beautiful part of the Mediterranean I was in. La Dolce Vita for sure!
I am SO thankful I found you, your channel and website this morning!!! I have one of the MPN cancers and when I asked my doctor what type of food plan should I follow, she said a "Mediterranean Diet!" So, here I am and enjoying the new chapter of my plant based food program, with meat as a condiment (occasionally). Thanks a million for being here. I do not feel so alone now because I have answers to good clean, healthy choices. Best regards, Glenn's Mrs. : )
I have an MPN cancer too so am trying to go Mediterranean as well. Hope it helps 🙂
Saw your video by chance, have often thought of trying the Mediterranean diet since it incorporates so many of the ingredients that I do eat. I think this maybe what I have been looking for. I had weight loss surgery over 14 years ago, lost and have kept off over 150 pounds, yet have struggled with the last 40 some pounds. Surgery is just a tool, and this seems to have the protein that I need to take off the weight and stay healthy. Glad I came across it and you made it so understandable.
Thanks Donna, The Mediterranean Diet is a great way to lose weight and keep it off.
Thank you for this, it was very informative. I was speaking to my Dr about different types of diets and the Mediterranean Diet was highly recommended. It's going to take some time and effort to shift from the "ready made & processed" foods into a fresher plant based diet, but it's something I'm going to attempt. I love that it's more lifestyle and isn't "a diet" so to speak. No counting, no measuring, just be sparing with the junk and eat the good stuff.
Enjoy the journey. The foods are really delicious, but it still takes some time to make the switch.
Keep going! You got this!
I just started on this diet. I have a list of groceries to start with. I’ve been pretty much a carnivore but I need better health. Ty for your show.
You can still eat meat on the Mediterranean Diet just more as an addition to recipes with lots of vegetables, olive oil and herbs.
I love the humor in these videos and the flavor of the recipes on this website. I would never have imagined making Horta a staple of my diet, but it is and I love it. It's the only heart-healthy diet I've found that's a joy to follow.
I am trying this as well! Only eating fish and chicken but having some vegetarian meals in the mix. The other day I made a tomato and feta pasta with red lentil pasta and it was delicious! Once I made a farro, roasted cauliflower, salmon pesto dish too!
Those both sound really delicious!
After a long time of having done keto, I find myself lately really missing certain items of food like fruits, wholegrain products and legumes.
This lead me to try the Mediterranean diet and see how I adjust to it. Thank you for sharing this information, the food looks fresh and delicious.
So how are you doing by now? I too am doing KETO maybe 3+ years. I’d like to escape. Still don’t want the poisons, sugar etc. is it working for you to eat this way or did you get carb overload? LOL
same for me. Good luck!😄
Fantastic video! Love the simplicity and humour. Very educational 🙂💖
You did such an excellent job at explaining the Mediterranian diet. Thanks for making this video!
What a great video. Thanks for creating it. The Mediterranean diet was just recommended to me by an RD. I've heard of it before and am very interested in its anti-inflammatory benefits (along with all the other benefits). I look forward to seeing everything you've got on your channel and site.
P
Been praying for a family/husband for a few months now- my health isn’t great right now so here I am
relaxed communal eating with an ocean view would definitely help me live longer
Other main components to the Mediterranean diet,... I'm mostly referring to southern Italian as that is my heritage, are lots of greens cooked & raw as salads that also include bitter greens endive ,rocket, dandelion,thistle ,"beans & greens "sauteed with garlic & olive oil,lots of citrus fruits & lots of fresh tomato salads with onion,garlic oregano,peppers, basil,parsley.& Meat portions were always small & not the main part of the meal & not every day .
I'm actually eating fruits for appetizer, meal and dessert because i just love a juicy pear or some tasty kiwi 😌
Btw great video ! I'm eating like this since 3 month now and i can say one thing : I'm good with my body ! I'm still eating a pizza or some barbecue with friends sometime, but the Mediterranean Diet is great. It could be hard to start because maybe in your country, fruits/fish/vegetables can be at a certain price but it's worth it
I'm impressed with your description of the Mediterranean Diet. I've had health problems since the end of 2021. I was in ICU for 30 days, lost 20 pounds and with problems with my neck and back gained that weight back and more. I'm famished in the evening. Thanks for simplyfying this diet. I appreciate it!!😂
Trying to change my family's diet gave me a good idea of where to start. Processed foods would be the start!
Can’t wait to start this for my weight loss journey. TH-cam search function never disappoints great video
Been doing a Keto diet up until now… just diagnosed with Coronary Artery Disease! Obviously the Keto diet isn’t protecting me very well. Switching my diet to a Mediterranean diet today!!!!
The Med Diet is really the best for CAD. Let me know how it goes.
I've been losing weight and wanted to follow a diet like this. He really broke it down and put me on the right.path.
Congratulations on your weight loss!
Perfect timing! Just what I needed. I can't wait to learn more from you.
Awesome! Thank you!
Thank you so much! I've been struggling getting on this diet, not knowing where to start. I exercise enough and am doing this more just to make myself feel better, not for weight loss. So thank you for the advice!
As a Greek can’t agree more! It’s just so super healthy diet
Thank you!
Everything I have read and heard about this diet makes very good sense. And I have read too many positives comments and reviews about this “diet” to ignore. I have begun it a few days ago! 👍🏼👍🏼👍🏼
Thank you for this. I appreciate this life changing channel. Cheers to healthier choices & weight loss never felt better. This lifestyle is a must, at least for the majority of our lives!
I have only ever eaten a mediterranean diet since my parents were born in this region and even though I wasn't raised there our cuisine at home was just that. I still haven't ever tried a McDonald's burger and I am 58 lol!!
Wow! That’s great!
I just started the Mediterranean Diet this week due to high blood pressure and weight loss difficulty. In just a few days, I've got more energy, I'm craving less sugary foods, and I've only had one can of soda, which is a huge achievement for me. I used to drink several a day for the caffeine. That's another thing, I have way more energy than I did, and that was just a week ago! I'm so excited to make this lifestyle change and I'm excited I found your channel. My whole family is switching over with me so we can make it easier to stay on track, so cheers! Here's to a starting a healthier lifestyle this year!
Thank you so much for your videos. I am now starting the Mediterranean diet and have lost 1.2 pounds!! I am eating healthy now for my heart and my weight loss.
Congratulations! The Mediterranean Diet is a great way to lose weight (with just a few modification). Thanks for the comment
I just found your channel and I think that if I started eating like this I would have much more energy and feel better. Pretty excited about learning more to have better health.
It is definitely worth a try because it tastes good as well!
I was diagnosed with ulcerative colitis after having half my colon removed and my gastroenterologist told me to try the Mediterranean diet. Unfortunately I also have to eat a low histamine diet due to problems with chronic urticaria and I avoid nightshade veggies because of severe osteoarthritis so I have a challenge ahead of me. I also gave up all alcohol two years ago when I found out I have non-alcoholic fatty liver ( and I really love a good red wine with my steak so I do miss that) . As a nurse I knew the next stage after fatty liver is cirrhosis then liver failure so giving up alcohol was a no brainer. I was already following a modified low fodmap diet. I lost 60 lbs since I started the low fodmap diet two years ago which was amazing. I have always used olive oil, avocado oil, sesame or peanut oil in cooking and usually stick to low fat lactose free dairy and limit my simple sugar consumption. I do use maple syrup and raw sugar but limited. The biggest obstacle for me is that I absolutely love meat and seafood and I can’t eat too many whole grain foods because it makes my colitis and IBS flare up. I have a hard time keeping my meat/ protein portions small. I could eat a large steak with a veggie and be a happy camper.
It is important that you do what is best for your colitis. Don't force anything. Sounds like you have done different things that have been helpful.
Yes, nightshade make arthritis worse and i love them.
I also have the histamine problem, its hard to know what to eat at times. I make a menu for a week, then shop accordingly, that way i am prepared instead of going to the drive through which isn't good for me either.
I Have IBD and sugar is the worst, promotes inflammation and feeds mechanisms that exacerbate it! I've cut it out except for small amounts of various berries. I eat plenty of greens, steamed,boiled...and veggies...not potatoes which I love as they defiantly don't love me..
Were you able to reverse fatty liver??
I have diverticulitis and have trouble with a lot of food, Definately no nuts or seeds they cause terrible pains.
I have worked out what I can and cannot eat and it sounds very much like a Mediterranean diet. Just need to change back to full cream milk and cheese
Finally, a diet that says YES to my wine :) Loved the video, needed this to get back on track God Bless & thank you!
You're so welcome!
Best comment! Wine 🍷 🥰
I suspect this diet would appeal to many drinkers.
I’ve been wanting to do Mediterranean diet for a while now at the age of 61 I have high cholesterol and high blood pressure and this might help me and I’m going to watch some of your videos thank you so much
You’re welcome!
I love the colors of the Mediterranean diet
Yes, color is part of what makes it taste so good!
I love it !! I eat lots and lots of salad on my normal day I don't take a fruit meal but I put it on my salad and I started to use oil I don't drink wine but I drink juice once everyday I eat 4meals a day 3 of them are salad my fish a lot of fish during my week I don't eat cheese and it's the best diet for me since I'm Egyptian so fool salad makes everything good
I started about a week ago and feel better already.
Awesome! Congrats on your first week!
@@Mediterraneanliving thank you. May I ask if there is a video showing the portions for 1 person? I'm a bit confused about hoe many nuts a day, I believe you said 2 ounces of meat. How many beans a day, 40% olive oil but I'm not sure how to calculate the olive oil. How many fruit a day and how many carbs per day. I guess veggies should be plentiful. Also how much dairy per day per person.
Oh I also am having trouble figuring out the 40% olive oil in my diet. Can you measure the % by cups per day? Thank you.
I'm trying to lower my A1C plus loose weight and feel better.....I can NOT do a strict keto...although I am trying not to eat a lot of carbs and I am trying having 16 hrs on not eating over night until an early lunch the next day....the Med. diet just seems much more compatible with life.
I'm 28 years old with severe ulcerative colitis. I grew up eating the worst foods but was a pretty active child, in sports and always busy. Today I am 30lbs underweight, 95lbs and 5'6" as my colon is so damaged from auto immune attacks that nutrients aren't being absorbed. I'm currently struggling to keep anything down. In all the research I've done over the past few years, despite all my GI doctors telling me that diet has no role to play in my illness, I've found that a lot of the foods in Mediterranean diet are anti-inflammatory. I'm not sure I am lucky enough to be able to undo the damage done to my colon and I might need to switch to a liquid only diet for a little while to give my colon a rest. Are there any Mediterranean soup recipes, or fully cooked vegetable meals you would recommend?
There's a really good channel called Spain on a fork. He does beautiful Spanish dishes. Also olive oil, fish, eggs and most veggies are anti inflammatory.
Good luck.
Sadly many doctors, including my gastroenterologist, are not taught about nutrition. I’ve had Crohn’s for 33 years and had a recent flare up that was the worst one yet. Eating real foods, especially those that are anti-inflammatory, will help a lot. I’ve slowly added more fruits and vegetables, including salads with almost every meal, and more beans and legumes. It’s hard to add wild caught seafood more than once or twice a month because it’s expensive here in Oklahoma. I still use a lot of beef and chicken because I have teenagers, but I’ve cut down a little on eating those myself.
There’s a blog called The Mediterranean Dish that has a bunch of recipes and they are even grouped by country or region.
We may not be able to reverse the damage done, but we can move forward with the goal of preventing further damage. ❤️
The Mediterranean Dish has excellent soup recipes including a Minestrone soup and a Greek style Black Eyed Pea soup. I could eat these every week. 😋
Thank you for a most helpful, informative, plain english and supportive video. I am needing to improve my health and I feel this is an ideal starting point. Thank you again
You are welcome!
I recently had a gallbladder attack and subsequent removal. This presents it’s own issues in digestion. I have for the past 10 or so years eaten no sugar no grains. It had always worked well for me, until recently (reducing inflammation etc).
My surgeon suggested the Mediterranean diet. Slowly adding whole grains and phasing out meat, poultry and animal fats. The switch isn’t awful however I already gained 9 lbs in about 2 weeks. I was used to high fat; I suspect the addition of grains and dairy. I still stay away from corn and wheat.
Any thoughts or suggestions are really appreciated. I was expecting to be Hangry but so far not an issue!! Lol.
Thats way we all put on pounds when on holidays, the sun is out and we eat to sute the mood , just cut out red meat toml any chocolate bars and cream food veg fruit chicken fish and have a treat and if u like to fry use olive oil only also in oven food enjoy the food u like if u dont is it worth eating
Many people going from high fat to a normal diet will gain weight, simply due to how carbs and water interact. This is why people who go on keto diets will have trouble switching to a normal diet, because they face the same problem. But it doesn't necessarily mean you are gaining weight in fat. Reducing animal products are going to lower your risk for GI cancers, so I know it's a tough switch, but it has benefits.
Have you thought of lower carb Mediterranean? Plenty of salads with fish, olive oil and eggs?
I have IBS and couldn't possibly eat whole grains, beans, legumes etc. but a lovely greek salad twice a day with some feta, olives or tuna and 1 serving of friut a day is just as healthy without the carb blowout.
You are my inspiration! It has become so natural to me almost instantaneously. Im new to it all but I love everything about it.(I LOVE Greek food!) Not just Mediterranean but whole foods in general. It has only been a few weeks but it has already changed my life. My tummy went down significantly in two weeks. I feel so much better all around. It is with ease and not about starving yourself or fad stuff. Its not a diet but an easily maintained way of eating. I will never go back!
Very informative, easy to understand and funny. Thanks!
I was told to go on a Mediterranean diet, for my health. I am a very picky eater, hate olives, shrimp etc. Will contact a dietician to lay out a meal plan for me.
Thanks for the video
Hi Barb, You can eat Mediterranean even if you are picky. Look for recipes that work and sound good to you.
I think it is great video! Thank you! I’m trying to start this diet in the new year 22’
Enjoy the diet! Check out recipes and our programs here: www.mediterraneanliving.com
You made learning about nutrition fun. I enjoyed viewing and it looks easier than I thought.
Thank you so much! This was exactly what I needed to know. This sounds a little different from what I've heard different TH-cam people/ channels saying. Their way still seems to have meats as the main dish but with the veggies & grains as accompaniments. Your way, the true way sounds way better to me! I'm definitely going to start my journey of Mediterranean style way of eating like you suggest.
Again, thank you!🙂
Yeah I think it is much easier to kind of fall into more Americanized meal type plans if this is what you are used to. I have followed for a couple years now, and I find I miss kind of standard meals, so I have "mediterraneanized" things like chile or tacos by eating them without meat and with beans as the protein source. You could do it more traditionally, just saying it is an easy pattern to fall into if that's what you are used to.
You are welcome Tina!
Eating foods that are not traditionally Mediterranean, but follow the Mediterranean guidelines is fine and still very healthy.
Red meat heals
I love everything about Mediterranean diets.
I’m not a wine drinker, so i appreciated the red grape juice tip!
Yes, I don't drink either, so the red grape juice is a great alternative.
That's pure sugar. Either take plain wine (preferably red) or forget about grapes.
Thank you, great video and lovely food. Loved that smile as the wine was being poured 😀
Could you please provide details regarding types of flour used to make the bread? And is it sourdough bread that is primarily eaten or other types of bread?
I use a mix of whole wheat flour, bread flour, and AP in my sourdough. I get unbleached white flour. I enjoy a Montana Wheat flour because they claim they don't use pesticides to desicate the wheat at harvest, and instead harvest naturally. But any unbleached AP and bread flour will work. I often use King Arthur brand flour. I don't use 100% whole wheat because it doesn't rise well. I use Morton kosher salt too, don't use iodized salt when making sourdough. I like a recipe from the blog Farmhouse on Boone for no knead sourdough.
Wonderful video. Thank you. I was looking for videos on healthy eating and just happened to find your channel. This looks great. I am interested in trying your recipes.
Glad you are enjoying the videos. Check out more of our recipes here: www.mediterraneanliving.com
I was hurt when you threw the doughnut. 😁. Thanks for the very informative video!
I hear you. Even though I Love Mediterranean, it was still hard to have a doughnut in my hand and to throw it. We sent them out of the house immediately after the shoot!
I felt some kinda way about that too😭😭
Throwing a donut, that hurt 😉
😂
I suffer with genetic high cholesterol. I’m on statins, which don’t make a difference. I’m going to eat the Mediterranean diet (I live in Spain) to see if it helps. I’ll let you know. The problem I have is I love sweet stuff - but I will now avoid sugar. Thank you, I’ve made a list of all the stuff I’ll eat for 3 months trial. Xx
Hi Bill great video I wanted to ask what about fermented foods like saurkraut, kimchi, kombucha etc in Mediterranean lifestyle and also any good recipe websites for meal ideas?
Thanks for the question Matthew. Yes, they eat lots of fermented foods in the Mediterranean. Some of it obvious like yogurt, fermented vinegars and sauerkraut, but there are also some lesser known like fermented meat and fish. Recipe website ideas: www.mediterraneanliving.com (you can get our free meal plans on the front page), www.olivetomato.com, www.oldwayspt.org, www.themediterraneandish.com
@@Mediterraneanliving Thank you :-D
Olives are fermented as well.
Note that juices are highly concentrated with fructose which is Sugar!
Some people cannot eat breads or anything made with refined starchy carbohydrates.
I have been following the Keto diet and am just not enjoying it. I have trouble sticking to it because I am just not a big meat eater. The Mediterranean diet is perfect and just what I have been looking for.
Hi Donna, We have lots of people who come from the Keto diet. The Mediterranean Diet is much easier to follow over the long term and has many, many health benefits.
I didn't realize that I already pretty much do all these things, but I will focus more on your recommendations by using whole-fat dairy, which I haven't been doing. Thanks!
I am from Greece, we eat lots of meat. I always see things pointed to higher plant based. Not true. Ikaria is a Blue Zone. Many actually drink and smoke. The wine is homemade on our island with no additives. Commercial wines ate just like processed food with additional es. My parents diet was very high animal fat. Only the poor would use meat sparingly because they could not afford it. Less carbs sounds more realistic. Meat and vegetables.. When we started eating the SAD our health changed.
Agreed he doesn't understand
Love your style and presentation. Subbed!
Please keep posting stuff, there is so much confusion with this diet... I prefer 100% MD if possible
Thank you Teresa, We are planning on many more videos. Hope they are helping!
Thank you that is one of the best explanation of the Mediterranean diet I’ve heard it’s encouraged me to try it .
Love the bear hanging you donuts 😂😂
It is a very devilish bear.
I just started doing this diet again. Tried a bunch of times and failed, but a lot of that had to do with the fact that I hate cooking lolol. So I just subscribed to a food delivery service that delivers all the ingredients to my door, and have to do much less grocery shopping and cooking. But not eating steak is difficult. Not eating pizza is difficult. Not drinking beer and whisky is difficult. Diets like this also can encourage being anti social since you can't just eat whatever your friends are eating when you hang out., and at restaurants you always have to make specifications (actually if you want to be really strict you can't eat out at all since almost all restaurants cook with canola or vegetable oil, not olive oil.) So just being realistic these are all the things you must face when attempting a diet like this.
I have heard people say good things about an 80/20 rule for diet. As in eat healthy 80% of the time and allow foods you want the other 20% . That way you can avoid feeling deprived
I plan on getting a pizza steel so I can stop ordering pizza! My homemade pizza is better anyway!
Thanks for sharing this!!! I learned a lot and I’m hoping this diet will reverse my type 2 diabetes. -Stephanie
best wishes for success, me too.
@@williambranham6249 Thank you. :)
Thank you for this video, all the food looked so delicious. I will definitely be trying to eat more like this.
Well being the cook at a Greek restaurant this shouldn’t be hard at all
Sounds like you know the diet already!
I was waiting for a channel like this! Thank you!!!