Embracing The Mediterranean Diet


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Written by: Amanda Wilson

When you hear the terms “Greek God”  or “Greek Goddess,” you probably think of strength and vitality. Maybe you think of a handsome, strong man with six-pack abs holding a trident or maybe you think of Aphrodite, the goddess of love, beauty, desire, sex and pleasure.

The Greek Gods and Goddesses probably owe their healthy appearance and vitality to the Mediterranean Diet.  

The Greeks have been leading the world in health and longevity since the days of Aristotle and Plato. Greece is one of five “Blue Zones” in the entire world. The Blue Zones are identified as regions where people reach the age of 100 at rates 10 times greater than in the United States.

Several studies have concluded the Mediterranean Diet promotes longevity and weight loss. The Seven Countries Study claims it is one of the most effective and sustainable ways to lose weight.

The American Journal of Clinical Nutrition found a 31% reduction in overall mortality based on a study of nursing home residents who consumed a Mediterranean Diet. However, the Mediterranean Diet should be called the Mediterranean Lifestyle as it’s more about daily choices and really is not a “diet” at all.

If you are looking to live a life of vitality and longevity (and also lose some weight on the side), make these five changes to your diet and you may soon feel and look like the strong and handsome Apollo or extremely beautiful Aphrodite.

1. Love Some Legumes

Try to add a half cup of legumes to your day such as lentils, garbanzos and white beans for extra fiber. Legumes are full of fiber, help stabilize blood sugar and keep you feeling satisfied longer. Soaking dried beans and cooking them with spices or sea vegetables makes them easier to digest.  Who doesn’t love a snack of veggies and hummus?

2. The Good Kind Of Fat

The Mediterranean Diet includes plenty of good fats such as olive oil, nuts and avocados. Good fats are one of your biggest allies in your quest for health and longevity. We need them for brain function, energy, joint health, and most importantly, they give lots of love to the old ticker! Good fats boost your metabolism as they are a great energy source. Hit the 3 pm slump? Have a handful of healthy-fat loaded nuts!

3. Fish

I’m a huge seafood fan, which is part of why I am so attracted to this way of eating. The diet recommends eating at least two servings of fresh fish per week to reap the benefits of the Omega 3 fats the fish contain. Wild caught fish are best.

4. Meat In Moderation

The Mediterranean Diet includes animal meat just once or twice a week.  

5. Wind Down With Wine

Yep, those folks living a longer life in the Mediterranean enjoy a glass of wine with their dinner. The key is to limit it to just one glass. It should not be consumed if it will harm your health, of course. Consider an organic wine, so you are limiting your toxic load.

The Mediterranean Diet features fresh and local foods. Nothing from a package or that has been processed. Avoid foods with several ingredients and shop your farmers market when possible. As Michael Pollan says, “If it comes from a plant, eat it. If it is made in a plant, don’t eat it.”

The traditional Mediterranean diet is part of a cultural lifestyle, which includes regular exercise and strong social and family bonds. Start enriching and extending your life tonight and invite some friends or family over to share some fish, homemade hummus and a bottle of wine.

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Amanda Wilson
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Amanda Wilson

Certified Holistic Health Coach at Amanda Wilson Wellness
Amanda Wilson transformed her life and is on a mission to help others do the same.At the age of 40, where so many women begin to see and feel their health diminishing, she reclaimed her health and found her best self. Because of her experiences with poor health, she became obsessed with good health and healing, ultimately becoming her passion.

Amanda now lives an abundant and healthy life with her handsome fireman fiance in Southern California. She enjoys anything outdoors, especially hiking, running, biking, and stair climbing.
Amanda Wilson
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