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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/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

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Last Updated on September 17, 2018

10 Reasons Why You Should Get Naked More Often

10 Reasons Why You Should Get Naked More Often

Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

1. It burns more fat.

Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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2. You’ll become comfortable with who you are.

Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

3. It saves you money.

Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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4. It increases your immune system.

Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

5. It makes you face your fears head on.

People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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6. You will feel better in your clothes.

When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

7. You will embrace vulnerability.

When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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8. You will show the world the real you.

Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

9. You will have fun.

Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

10. You can have intercourse with the lights on.

Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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