It’s no secret that I support the Mediterranean Diet plan. But, no matter what diet you follow, whether it is vegetarian, Mediterranean, Paleo. ketogenic, or the typical american diet one thing that MUST happen is NOT this:
Americans are bad when it comes to portion control. Today, I am addressing this. A healthy diet based on the Mediterranean Diet would look like this:
If you look closely at this you will see that it is focused on certain amount of servings for a given food category. In 3 areas, you only need 1 serving each day. In grains and dairy you need 2 servings, but, in fruits & vegetables you need AT LEAST 4 servings. Or in other words, you really don’t need to practice portion control. Enjoy yourself in that category. But how much is a serving? This image will help:
As you can see, a serving isn’t much. As a review, here is the Mediterranean Diet food pyramid:
If you want to walk in divine health, I strongly encourage you to make conscious decisions about not only what your eating, but how much as well. And if I can help, please reach out to me. And I also encourage you to consider the M3 weightloss program which is based on the Mediterranean Diet. For more information on this, contact me here or on Facebook.
One of the things I’ve learned is that cutting out sweets and other foods that we like isn’t realistic! This includes red meats. It also includes cake, ice cream, and even the occasional processed food. These foods are not healthy for anyone. But, the Mediterranean Diet does allow for them. And that is why I love this strategy. But how often is occasional? The word “occasional” is synonymous with infrequent. So, this essentially puts it on you. If you are battling a medical issue, then this may be at the most 5-6 times a year. But for others, once a week may be okay. It really depends on your medical needs. So, what do you do when you want something sweet? You choose a healthy sweet. One of my favorites is fruit. I will grab a handful of frozen strawberries, or cherries, or blueberries. And that will satisfy it. You can also make a smoothie. I gave a recipe for one when I talked about fruit in this series, about 2 weeks ago.
I know a lot of people who have chosen to cut out meats completely, and it is healthy. But, what if you don’t want to cut out steak or your favorite meat? Earlier this week on Facebook I asked what is your favorite meat. I got some good responses. One friend said in Texas said she uses her crockpot, and cooks until it is tender enough to fall off a fork and has awesome flavor. I admit, this is one of my favorites too. My friend Bob said Standing Rib Roast, cooked medium rare and served with Yorkshire Pudding and Popovers. Other said short ribs, roasted chicken, filet mignon, grilled salmon, grilled lemon pepper chicken and shrimp.
Beginning next week, I am going to look at different diets, including the blood type diet, the low carb diet, and the ketogenic diet. So, stay tuned! And if you need help developing a healthy diet, please contact me. I’d love to help. I’m also increasing how often I post, so stay tuned!
Eat the rainbow! We’ve all heard it when it comes to a candy on the market, but how often do we hear about it when it comes to vegetables? We can eat the rainbow by getting fruits and vegetables too. And in fact, we need to!
- Red: think about watermelons, apples, pepper, strawberries, raspberries, onions, tomatoes, radishes
- Why? Reduce your risk of stroke and macular degeneration, reduce inflammation, promote heart health, and protect against prostate cancer!
- Orange/ Yellow:: carrots, pepper, oranges, bananas, yellow peppers, onions
- Why? Boost antioxidant intake, promote anti-inflammation, keeps eyes & skin healthy, provides electrolytes and anti-inflammatory compounds to reduce post-exercise sore muscles.
- Green: lettuce (many to choose from), sprouts, green tomatoes, peppers, asparagus
- Why? Green is great for eye health, plus it can reduce your risk for certain cancers like colon, bladder and breast!
- Blue/purple: blueberries, eggplant, plums, grapes, onions, cabbage, figs
- Why? Increase antioxidant consumption, promote anti-inflammation in the heart & blood vessels, support the immune system, and improve skin health and help prevent wrinkles!
- White: garlic, cauliflower, mushrooms,
- Why? Heart health, cancer prevention, bone health, support your immune system, reduce free radical damage, lower cholesterol. Possibly provide antifungal and antibacterial benefits.
In the next entry, I’m going to talk about grains. So, stay tuned! And also check out what I’m doing on Facebook. I’ve been focused on school since April and now I am talking about here what I learned.
Yesterday I introduced the topic of the Mediterranean Lifestyle. At the base of the pyramid is exercise. People tend to think of diets only being connected to what we eat. But the reality is: what we eat is only one part of being healthy. We also must exercise. With all the choices, available there really is no reason not to get active. I have friends who are into martial arts. I have friends who do cross training. I have friends who dance. I have friends who just walk. I have friends who run. Most of the people I know do a combination of these. For instance, my friend Marian Kirby is a wonderful dancer. But she’s also a Grandmaster in Tae Kwon Do. I have heard people say things like I can’t exercise. As I’ve learned in school there is only a couple of short term reasons not to exercise. One, you just had surgery. And that is usually only for a few hours. Doctors have realized that exercise helps recovery speed up. Two, you are on complete bed-rest for cardiac reasons or pregnancy complications. You may be reading. this from a wheelchair. But even from a wheelchair, you can still exercise. There are basketball teams made up of people in a wheelchair. So, where do you start? First, think about what is fun for you. This is a purely personal decision. I enjoy just moving. So, I walk and do martial arts. But I also enjoy trying new things. So, yesterday morning I did a workout from Youtube. YouTube can be a fun way to try something new. I also do yoga from a DVD. There are so many available options. I know you’ll find one you love.
If I can help, let me know. I am on Facebook as well listed as Malissa Elkins Van Zee. Tomorrow I will talk about the next level in the food pyramid.
It’s true! But lifestyles that include real foods, an occasional treat, exercise and healthy foods are going to help you get results you want! Do you battle cardiovascular disease, Crohn’s Disease, want to have a baby, or are overweight? There is one specific lifestyle that has been proven to help for all this and more. It’s called the Mediterranean Diet. But here’s the thing: it isn’t a diet! It’s a lifestyle. This image shows how it works:
Tomorrow I’m going to begin to talk more about this lifestyle. Beginning with exercising. So, you’ll want to stay tuned.