Mediterranean Diet & Reducing Inflammation

Lately we have been talking to a lot of women about how they can support their body naturally versus jumping straight to medicine to deal with symptoms like weight loss resistance or troublesome digestive issues.

One of the first things I tell them about is shifting their diet choices to follow a Mediterranean approach and here's what that means 👇🏼

With whole foods rich in colors and nutrients, the Mediterranean diet is based on the traditional foods of the countries bordering the Mediterranean Sea. Research suggests that people living in this region tend to have a lower risk of chronic conditions such as high blood pressure and cholesterol, obesity, and type 2 diabetes. It is a diet high in colorful fruits and vegetables, beans, nuts and seeds, whole grains, healthy fats, and seasoning with herbs and spices. 

There are no restrictions or set plans for eating a Mediterranean diet, but one should focus on eating MORE fruits and vegetables, MORE fish and seafood, MORE healthy fats, and MORE nuts, seeds, and legumes. One should season foods with herbs and spices to lessen the need for salt. There should be a moderate consumption of poultry, yogurt and cheese, eggs, and red wine. Lastly, one should limit highly processed foods, added sugars, sugary beverages, red meat, and refined grains. One should also limit distractions while eating, putting away devices and screens during mealtime, and instead focus on family time and enjoying your meals with special people in one’s life. 

The whole food options included in the MD are high in fiber, vitamins, minerals, and antioxidants that help strengthen the immune system and combat chronic inflammation. Check out these sample days of meals below!

Sample Day 1 of eating:

Breakfast: Greek yogurt with strawberries, blueberries, raspberries, and chia seeds

Lunch: Caprese chickpea noodles with mozzarella, tomatoes, extra virgin olive oil, and balsamic vinegar

Afternoon Snack: Carrot sticks, cucumbers, and olives with hummus and feta cheese

Dinner: Broiled salmon with brown rice, sauteed veggies, and a small glass of red wine

Sample Day 2 of eating:

Breakfast: Cottage cheese with fresh fruit and whole grain toast

Lunch: Grilled lamb or chicken gyro loaded with veggies

Afternoon Snack: Hard boiled eggs, sliced bell peppers with guacamole

Dinner: Baked trout, baked potato or sweet potato, salad with tomatoes, olives, cucumbers, and feta cheese

Sample Day 3 of eating:

Breakfast: omelet with red onion, mushrooms, and bell peppers

Lunch: Whole grain turkey sandwich with mixed berries

Afternoon Snack: Handful of nuts, apple slices with peanut or almond butter

Dinner: Grilled chicken with baked sweet potato fries, sauteed vegetables, and fresh fruit

We're not telling you to go out and ditch all of your favorite foods tomorrow and totally swap to this approach, rather slowly start trying different things and incorporating them into your diet to reap some of the benefits 🫶🏼

xxx,

Coach Maddie