Unveiling 7 uncomplicated techniques for adopting a Mediterranean dietary lifestyle
In Suzy Karadsheh's youth in Port Said, Egypt, diet mentality was non-existent.
"My parents emphasized pleasure at the table, rather than anything else," Karadsheh mentioned. "I grew up with Mediterranean lifestyle values that commemorate eating with the seasons, eating mostly whole foods and above all else, sharing."
However, when Karadsheh relocated to the United States at age 16, she observed individuals engaging in detoxes or restricting specific food groups or components. Surrounded by such a narrative and an abundance of new foods in her college dining hall, she "gained the freshman 31 rather than the freshman 15." During her summer break back in Egypt, "I eased back into consuming the Mediterranean food that I grew up with. Over the course of about two months, I shed all of that weight without feeling like I was ever on a diet."
To encourage happiness and returning to the table for others, and to preserve her family’s culinary heritage for her two daughters (now 14 and 22), Atlanta-based Karadsheh launched The Mediterranean Dish food blog 10 years ago. Before long, her table was filled with more than just friends and family.
"I started receiving emails from individuals whose doctors had recommended the Mediterranean diet and were seeking approachable recipes," Karadsheh explained. The plant-based eating lifestyle, "often rated the world’s best diet," can lessen the risk for "diabetes, high cholesterol, dementia, memory loss and depression," according to research. Furthermore, the meal plan has been connected to "stronger bones, a healthier heart and longer life."
Preparing meals the Mediterranean way, according to Karadsheh, can help you "eat well and live joyfully. To us, ‘diet’ doesn’t mean a list of ‘eat this’ and ‘don’t eat that.’" Instead of omission, Karadsheh focuses on abundance, asking herself, "what can I add to my life through this way of living? More whole foods, vegetables, grains, legumes? Naturally, when you add these health-promoting ingredients, you eat less of what’s not as health-promoting," she told CNN.
In Karadsheh’s second cookbook, “The Mediterranean Dish: Simply Dinner,” released Tuesday, she demonstrates how to accomplish this with 125 recipes and a cornucopia of tips geared towards busy families. "These days, I’m a busy American mom. I know the struggle of getting food onto the table for my family! My kitchen today showcases what I’ve adapted from the Mediterranean heritage and travels in recent years," Karadsheh explained.
If you have ever thought, "I’d love to eat better, but I don’t have time," Karadsheh encourages you to take a seat and reconsider dinner. Instead of cutting anything out, consider focusing on these seven commandments of the Mediterranean lifestyle, Karadsheh suggests.
Use mostly extra-virgin olive oil
Incorporating olive oil as a primary source of fat is the No. 1 thing that distinguishes the Mediterranean diet from other eating patterns, according to Karadsheh.
Compared with a low-fat diet or a menu that depends on other fats, such as butter or coconut oil, preparing your meals with extra-virgin olive oil has been "linked" to lower blood pressure, better blood sugar control, and easier weight maintenance.
"I use it in everything, including baking. A cake with olive oil is so tender since olive oil remains liquid at room temperature," Karadsheh said.
Eat more plant-based foods every day
"Plant-based" doesn’t just mean items you’ll find in the produce aisle.
"Consider whole grains, nuts, seeds, herbs, spices and beans; these add flavor and excitement," she said.
Individuals who eat 30 or more different plants per week have significantly healthier gut microbiomes than their peers who consume 10 or fewer, according to 2018 research.
Two to three times per week, eat seafood
Most people know that the "heart-healthy omega-3 fats and protein" in fish are ideal additions to meals, Karadsheh observed.
However, she pointed out "the biggest challenge I hear from home cooks is that they’re intimidated by fish."
Canned is perfectly acceptable (stock up on tuna, salmon or any kind of tinned fish). Try out quick-cooking alternatives such as Garlic and Dijon Baked Salmon or Za’atar Baked Halibut With Potatoes and Artichoke Hearts in her cookbook "Simply Dinner" to overcome your fears.
One to two times per week, eat poultry
Many evenings, cauliflower and sweet potato stew or a chickpea marinara are dinner for Karadsheh and her companions. Then, once a week, she might add chicken breast or a few ground chicken meatballs to her spread.
"In the U.S., we think about protein first on our plate, then maybe a garnish of something else. Our protein portions are large," Karadsheh said. "In the Mediterranean way, we don’t say ‘no’ to chicken, turkey, or other meats; we just enjoy them in smaller portions and less often than the standard American diet."
Those who adopt her approach with a plant-forward diet are, on average, at lower risk for heart disease and certain cancers than their meat-centric peers, according to a May research review.
Eat red meat and sweets once in a while
A burger and a slice of birthday cake are part of a happy lifestyle, and neither are off-limits here.
Just be mindful of portion sizes and frequency.
"A couple of slices of lean flank steak on a salad isn't on the same level as devouring a 16-ounce marbled rib eye," Karadsheh pointed out.
Moderate your egg and dairy intake
Contrary to belief, indulging in an egg a day won't lead to higher risks of heart disease or an early demise, according to a 2020 study.
The key here is quantity, frequency, and the company your food keeps.
It's advisable to steer clear from a five-egg omelette loaded with cheese as a weekly treat, but an egg on a bed of garlicky yogurt with a sprinkle of fresh herbs is a go.
Opt for mostly whole-grain goods
Ideally, you should be consuming more quinoa, barley, oats, and other whole grains instead of white rice and white bread.
However, Karadsheh admits that she doesn't always stick to this rule when it comes to bread and pasta. For recipes like ciabatta, pita, or lavash, she's fine with utilizing white flour. "The issue isn't necessarily the flour. It's the quality and all the additives in products like bread," she explained.
Try to find the best flour you can afford, then make your own bread or pasta. Alternatively, invest in high-quality bread or pasta with minimal ingredients, Karadsheh suggested.
The Mediterranean food that Karadsheh grew up with significantly contributed to her weight loss during her summer break. This diet, rich in whole foods and abundant in vegetables, grains, and legumes, helped her shed the excess pounds without feeling like she was on a diet.
Adhering to the Mediterranean lifestyle can lead to numerous health benefits, such as reduced risks of diabetes, high cholesterol, dementia, memory loss, and depression. According to research, this meal plan is also linked to stronger bones, a healthier heart, and a longer life.
