Advertising
Advertising

Quick And Easy: How To Start A Mediterranean Diet

Quick And Easy: How To Start A Mediterranean Diet

A Mediterranean diet mostly consists of having more vegetables, and other plant-based food like whole grains, fruits, legumes, olive oil and a little amount of protein. The diet incorporates lean sources of protein like poultry and fish. It also uses spices and herbs to flavor food, rather than using salt. So, here is a step-by-step guide on how to start this type of diet. 

A Simple 7 Step-by-step Guide on Starting a Mediterranean Diet: 

1. Ditch the butter and margarine and replace with healthy fats like olive oil.

Olive oil is a good source of mono-unsaturated fats and beneficial omega-3 fatty acids. You can spice things up with a quality extra virgin olive oil by mixing it with balsamic vinegar. The mixture is great for dipping bread. By adding a sweetener like honey, this mixture can be transformed from a dip to a salad dressing. Olive oil is great for cooking and baking too.

2. Go for healthier protein substitutes

Switch the red meat and try leaner versions of protein like skinless chicken and turkey. You can also get your protein needs from legumes, beans, nuts and other plants. The reason for eliminating red meat in the diet is to lower the consumption of food rich in saturated fats. The change does not have to be sudden, so try to incorporate small changes one meal at a time. If you feel like you are missing your steaks and other red meats, you can have them occasionally. 

3. Eat vegetables

The goal is to eat at least three to eight servings of vegetables daily. Try to consume a variety of vegetables to get the necessary vitamins and minerals that may be lacking in one. They are also rich in antioxidants, that protects against free-radicals. Green salads are usually the best recipes to get the most out of your veggies.

Advertising

4. Opt for whole-grain pasta, bread and rice

Grains in their natural forms are very rich in fiber and make you feel fuller for a longer period of time. This is a great staple for would-be weight watchers because of this reason alone.

5. Eat more nuts

Nuts are rich in vitamins, minerals and phytochemicals that are beneficial to your health. They are mostly unsaturated fats that are beneficial in preventing cardiovascular diseases. A handful of nuts is the recommended amount per day. Try to eat them in their most natural form and avoid chocolate-coated, or sugar-coated ones. 

6. Snack on fruits

Eating fruits instead of unhealthy processed snacks are a much better option. Fruits, like the pineapple, are rich in bromelain, which is an enzyme that helps reduce inflammation, especially on the nose and sinuses and even after surgery. Fruits also have natural sugars and are abundant in fiber, vitamins, and antioxidants too.

7. Use fresh herbs and spices

Limit the use of salt in flavoring your dishes, instead make use of fresh plant herbs and spices that will make your dishes burst with unique aromas and exciting flavors. Just a little sprinkle goes a long way and overall, a healthier way to make food tasty.

Advertising

Here is an easy 3-step recipe for the Mediterranean diet-convert like you. 

Mediterranean Halibut with Couscous 

Ingredients:

1 1/2 pounds of halibut steaks

1/4 cups all purpose flour

3 tablespoons olive oil

Advertising

2 chopped shallots

1 cup chicken broth

2 teaspoons dried oregano, crushed

2 cups diced tomatoes

Advertising

1/2 cup pitted Kalamata olives, sliced

1 package of couscous prepared according to package instructions 

Procedure:

  1. Coat the fish with flour and cook in a hot skillet with 2 tablespoons of olive oil for about 5 minutes until well browned on both sides. Remove the fish and keep warm.
  1. Reduce heat to medium and then add the shallots until transparent. Pour in the chicken broth, oregano, tomatoes and olives and the mixture boils. Cook for five minutes until the sauce thickens.
  1. Pour the sauce over the fish and a plate of couscous. 

A Mediterranean diet is not so hard to follow at all. It is one of the easiest diet plans that does not deprive you of food. It simply introduces substitutes or healthier versions of what you are presently consuming. It focuses on choosing fresh and wholesome foods as better choices. They are also quick and so easy to prepare.

Featured photo credit: zouhir kharmaz/https://www.flickr.com/photos/129382913@N03/16274349534/in/photolist-qN7i8m-8vzmUs-72zGDW-88nvri-rAZCMb-8BJ67d-nxyeeg-rGxKyX-hiW8tL-qqyNhr-aFXkUr-938W8u-7PH6Yz-ghPtRg-6zPK5F-a6dCkk-a6dCpX-a6gtX3-uRAYah-iAbp9G-9m8MF1-hNtLwn-CQnxTF-ASP1ET-BqkKd7-y5jHem-yJQBGr-jkMsKP-npgMtJ-8tV45g-hUeiNo-8bUuPm-58uCHg-odd3eF-uRAXxW-nv5Tro-cVqAZo-gDwuh4-vdUqzf-uhzjtR-gaz4ev-C3PNg-sXfAM3-bTtVae-nfCT8p-nkwkjC-tFdZ41-yUshYy-ryerL4-hhY52h via fitnessingym.blogspot.com

More by this author

Mike Dawson

International Trade with Healthy Living Style

tips for finance 10 Finance Fundamentals To Act On For Success mediterranean diet Quick And Easy: How To Start A Mediterranean Diet Mochi Recipes 6 Easy Japanese Mochi Recipes For Beginners arbutin whiting cream Is Arbutin A Skin Brightening and Beauty Secret Weapon?

Trending in Food and Drink

1 27 Healthy Pressure Cooker Meals (with Easy Recipes) 2 15 Easy-to-Make Crockpot Freezer Meals for Busy Nights 3 5 Savory Ice-Cream Sandwiches Every Dessert Lover Can’t Miss 4 8 Hearty Soups That Will Surely Keep You Warm This Fall 5 8 Mouth-Watering Turkey Stuffing Recipes For Thanksgiving

Read Next

Advertising
Advertising
Advertising

Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

    Advertising

    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

    Advertising

    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

    Advertising

    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

    Advertising

    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

    Read Next