diet \ di·et \ n … derived from the Greek word diaita meaning “way of living” 2: something provided or experienced repeatedly
The Mediterranean Diet is one of the healthiest, most practical eating plans out there. While the foods are essential, they’re responsible for only a part of the health benefits. It’s the way of living part that is equally beneficial and often overlooked. For those of you who say “just tell me what to eat”, you can stop reading right here. [to continue reading, click on the title above]
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Christy Brissette, a registered dietician said “it isn’t just about what people eat, but how they approach food and eating that lead to the longevity benefits. Today, people are focusing too much on the food and not enough on the lifestyle aspects”. Here they are: 1. For starters, slow down. When did being so busy become a cultural ideal? You can’t overlook or overestimate the benefits of slowing down. 2. Walk as much as you can, just not on a treadmill. In Mediterranean villages, walking is a huge part of daily life. Physical activity strengthens your heart and muscles, relieves stress and promotes balance. 3. Cook at home, together. And not just a packaged frozen meal. It doesn’t have to be extravagant. Make it simple and delicious. You know which flavors you like. When you cook at home, you control the ingredients. Brisette says home-cooked meals tend to serve up more fiber, vitamins, and minerals and are lower in saturated fat, sodium, and added sugar than restaurant food. There are a lot of barriers to cooking at home: budget, time constraints, socially constructed roles, enjoyment deficit, lack of knowledge or skill of the basics. Just start somewhere, knock down one of these barriers. Make it fun. 4. Do the dishes. It’s as much a part of cooking as recipe research, menu planning meal prep and the shopping. Share those chores, too. Putting more effort into it makes you more committed. 5. Choose local, seasonal ingredients when possible. While we have a whole lot more options available to us today, local, seasonal produce is higher in nutritional value than foods that have been shipped across the continent. “The shorter the time between field to fork, the better in terms of nutrition,” says Brissette. 6. Slow down and enjoy your meal. And, please sit down, eat off plates, not from containers. Taking more time over your meals is part of the Mediterranean ethos about truly enjoying your food. Meals are meant to be celebrated. In Italy or Greece, leisurely gatherings around the dinner table often stretch for hours and conversation flows freely. It’s astonishing how many American tourists comment favorably on this experience while visiting, then don’t emulate it at home. “Some people eat because they have to. The Mediterranean diet is about eating to enjoy eating,” says Brissette. 7. Don’t mindlessly graze between meals. That’s stress you’re feeling, not hunger. Go drink a glass of water. Snacking between meals can help manage your appetite. But be mindful about it. Plan ahead and have a healthy snack available to tide you over. Experience this way of life. Repeat it. Make it a habit. Be true to the original definition of the word diet. Oh yeah, more local, fresh vegetables, more seafood, healthy fats like extra-virgin olive oil and less red meat. There I did it. Mangia lentamente. |