To me, the Mediterranean is represented by stucco villas, beautiful beaches, and delicious wine. I have had the privilege of visiting Italy many times in my life. I always found it so fascinating that they could treat pizza as one of their food groups, yet they were so healthy.
You've heard about the Mediterranean Diet and how it's so good for you, but what exactly is it? Today, I'm going to share with you what this diet is and why I love it and encourage my clients to follow it. Plus, I'm going to tell you the real "secret" to maximizing the health benefits. Spoiler alert - it is more than eating all the Mediterranean "superfoods".
Growing up in Canada, there was so much emphasis on avoiding entire groups of food. Carbs, fats, salt, sugar, depending on the year and trend. And here were the Italians, eating all the food and not feeling guilty about it.
Mediterranean Diet Basics
In the 1950s, scientist Ancel Keys began observing poor, small towns in Italy. He noticed they hosted mostly healthy citizens. When looking at what they were consuming, he saw trends in their eating habits.
Their diets comprised large amounts of whole grains, legumes, fruits, and vegetables. They ate moderate amounts of fish, and low amounts of dairy and meat. Their primary source of fat was olive oil. They drank wine moderately. And they flavoured their meals with plenty of herbs, garlic, and onions.
Although there were certain foods of focus, at the same time...
It Was More Than The Food
Yes, the foods they were eating contributed to their health. But the other major factor was their culture and lifestyle.
- They ate locally. Food was often harvested from their own gardens. This meant that it was less processed.
- They often ate with friends and family. This often contributed to a happier, more joyful experience. Spending time with their loved ones, talking and laughing.
- Meals were an event in the day. They were not consumed while watching tv. Or scarfed down at their desks while they were working. This helps moderate food consumption and helps digestion.
- Eating home-cooked meals was the norm. This usually means an increase in fruit and vegetable consumption.
- Movement was a part of their daily lives. Weekly grocery hauls were not a thing. Instead, people would walk to their local market every few days. This also meant that the food they were eating was fresh. After dinner walks (in Italy known as a passeggiate) were a daily occurrence.
Why I Love It
There are a lot of health benefits to this style of eating, and this way of life. The thing that I like best about it, wasn't developed based on a hypothesis of what SHOULD work. Nor did it gain popularity because of one person that tried something and got great results. Instead, it's based on the fact that it was what real people were already doing and eating. In other words, this was not a "diet" it was a way of life for a lot of people.
The other main reason I like this diet is that it isn't about eliminating "bad foods". Instead, it's about eating and enjoying a large variety of foods. Carbs weren't seen as something you should avoid at all costs. Sweets weren't kept out of the house to make sure they didn't eat them all. Because there were no restrictions, it meant that when they eat these foods, they can have a small amount.
I often have clients say that they have to completely eliminate these foods. For example, they can't keep a bag of chips in the house or they will eat the whole thing. This becomes the way for so many because we strict ourselves. When we get a taste of food we love but aren't allowed to have, we want to eat ALL OF IT because we don't know when we will get it again.
When looking to practice the Mediterranean diet, remember that it's not about perfection. It's more than what you are eating, but also where, why, and how you eat. It's about enjoying your food. Enjoying your company. And making each meal a joyous event versus another "thing" you need to do.
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