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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.

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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.

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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

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2 chopped shallots

1 cup chicken broth

2 teaspoons dried oregano, crushed

2 cups diced tomatoes

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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/[email protected]/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

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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