How To Start the Mediterranean Diet? Top 3 Tips from a Doctor
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- Опубликовано: 15 май 2024
- 💡 Curious to start the #mediterraneandiet, but are not quite sure how? Then you're in the right place!!
⚡️ I've got you covered ⚡️
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I'll be sharing with you my top 3 extremely easy ways that you can start eating the Med Diet TODAY.
In this video, I'll also be breaking down for you EXACTLY what you need to know about this famous approach to food, so that you can master it 💫
🥗 Whether you're brand new or a seasoned veteran of this eating pattern, you'll get to learn a bit more about where it comes from, why it is so important, and most importantly, how to get going. 👟
I'll be breaking down for you some important concepts:
✅ What is the Mediterranean Diet?
✅ Where does it come from?
✅ Why should you consider eating this way?
✅ What are some key health benefits?
+ 3 Simple Ways to get started:
1. Increase your intake of veggies and fruits 🥕 🍉
2. Eat whole grains in their natural, unprocessed and unrefined forms 🌾 🍚
3. Challenge yourself by eating fish instead of meat at least 1x/week 🐟
You'll be walking away from this video charged up and READY to start eating this extremely beneficial diet, so that you can get ahead of your health and thrive.
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Timestamps:
0:00 Intro
0:57 Mediterranean Diet Overview
1:30 Health Benefits of the Med Diet
3:57 Step 1 to Start the Med Diet
5:24 Step 2 to Start the Med Diet
6:48 Step 3 to Start the Med Diet
7:52 CHALLENGE
Don't forget to COMMENT BELOW what 1 simple thing you plan to do to start applying the Mediterranean Diet principles today 👇🏼
🫒 Watch my video about OLIVE OIL: • Olive Oil vs. Butter: ...
About Me:
I'm Anna Pleet, MD, and I love teaching people about healthy eating, especially foods from the Mediterranean area. My way of teaching is simple and easy to understand. I want to help you and your family eat in a way that's both delicious and nutritious.
Connect with me:
RUclips: / @annapleetmd
Facebook: / annapleetmd
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Instagram: / annapleetmd
👍🏼 If you like this video, please hit the thumbs-up button, leave a comment (I love to answer your questions), and subscribe for more videos like this one. Don't forget to click the bell so you'll know when I make a new video. Share this with anyone who wants to learn about healthy eating.
Take care of your health - it will make you feel great! 💫
Tags:
#annapleetmd #hearthealthy #oliveoil #nutrition #healthyfats #mediterraneanfood #wholegrains #healthydiet #plantbaseddiet #wellness #healthylifestyle
![FULL DAY of Mediterranean Diet Meal Ideas [COMPLETE BEGINNER'S GUIDE]](http://i.ytimg.com/vi/1q2T8wwA0Bk/mqdefault.jpg)
![FULL DAY of Mediterranean Diet Meal Ideas [COMPLETE BEGINNER'S GUIDE]](/img/tr.png)
I started the Mediterranean diet last year. I have lost 90 lbs. I did do it all at once. It was an overhaul of my kitchen and way of thinking. It was a lot but I was determined, and it can be done. I think one of the biggest things for me was, I do not use butter, ever. I use olive oil for cooking instead. No creams or sauces. I also rarely eat beef. It is fish, skinless chicken and turkey. Generally have bean or salad meal at least once a week. Lots of colorful veggies, and generally fruit for snacks. I surf the internet looking for recipes and have printed them, tried them, and created my own notebook. We now have ones that have become are go to dinners.
Wow amazing! Congratulations on your success - thank you for sharing with our healthy community. That’s what this is all about - changing the way of thinking to make long-lasting change :)
You have encouraged and inspired me! That is exactly what I am doing. I’m at the beginning only a few weeks in but am building my own recipe collection book too! As a bonus, I’ve lost 6 pounds. More importantly , I’m feeling better and have more stamina. I’m 63 and guess what , you can teach an old dog new tricks!!!
@@cshell780 fantastic!!!
Good appetite everyone.
@@carrieanthony5883 You might want to readdress with your physician. The Mediterranean diet helps with inflammation which is what arthritis/lupus is. This is what I found: A person with lupus may benefit from following the Mediterranean diet. Studies suggest that this diet is anti-inflammatory and may help regulate the immune response.
I'm so glad that I found this channel Dr. Pleet. I am 60 years old, over weight, just found out high sugar, high cholesterol is a problem that I have and am having a heart catheterization this week to find out more. THIS lifestyle sounds exactly what I need. Reading some of your viewers comments has really motivated me....and maybe extended my life! Thank you!
Welcome aboard!! So thrilled to have you here. I think you'll find this approach to eating (and living) very easy and simple to apply. Definitely feel free to ask questions here as they come up. And if you ask your cardiologist about the Mediterranean Diet, I'd bet it is the #1 diet your cardiologist will recommend!
I was so successful on keto, but not happy to give up fruit and other foods like beans, and grain. I will still watch my sugar and processed food, but think Mediterranean is best for me and my husband. I’ve lost 60 lbs on keto, but now want a realistic style of life.
Welcome!! I’m glad to have you here. Your experience is like many other folks I talk to - the restrictive diets like keto cause them to hit roadblocks. My absolutely favorite part of Mediterranean eating is the versatility and sustainability of it - not to mention all the health benefits!!! Please any questions that come up for you :)
I have been so confused watching RUclips videos about "healthy diets". Vegan, carnivore, keto, low-fat, low-carb...OMG! I am so thankful I stumbled on your video. This diet seems to make sense and is something I feel I can stick to. Today, I got rid of all of the processed junk food in my house and purchased some fish and veggies. It's a start. Thanks!
I couldn’t be more thrilled to hear this! And let me tell you, after 4 years of nutrition school and 5 years of medical school, it took me years to not feel confused about nutrition too 😉
@@annapleetmd My wife and I are both retired nurses. I suffer from several serious health conditions. I had a recent epiphany that I need to do my part to restore my health instead of just depending on the many medications I have been prescribed. I'll be binge watching your videos this week. :)
Let me know if you have any questions 😁
Cut out sugar except honey, pure maple syrup and stevia, reduce all beef consumption, more plant-based foods, only healthy fats. Thank you for your great science-based explanations. This is the best I've found for balanced healthy living!
You summarize it quite well 😊 And the best part is the Med Diet tastes amazing !
Great explanation. Thank you Dr.
You’re welcome - glad it was helpful!
Hi Dr. Anna: I'm not sure how your page popped up on my feed, but I am glad that it did. I have been recently collecting Mediterranean Diet cookbooks for a while now. I have been following some of the RUclipsrs, but some of it is confusing. Thank you for making everything so simple!
Wonderful! I’m so glad you think so- that is my goal 😁
Very glad I found you! There aren’t many doctors knowledgeable about Mediterranean WOE.
I’ve been living Mediterranean for 2 years and have lost 100+ pounds.
Once you get started, this truly the easiest lifestyle to follow.
Looking forward to watching & sharing your videos 😊
Why thank you!! Welcome aboard - I hope you get value out of the channel, feel free to drop me a comment if you have any specific videos you’d like to see :)
Thx for sharing 😊
My pleasure !!
I am excited to start using grains. Lots of the ones you listed I have not tried. My goal is to get a different one prepared for my week. Thanks for the info.
You’re so welcome- let me know how it goes!
Thank you for your channel. I love, love, love the simplicity, the educational and the passion that you provide and share with us!! I was on a semi-plant base diet and western diet and never felt that great. Since finding your channel, I have become more comfortable learning how to properly cook new ingredients, choosing more varieties of food, and confident knowing I'm improving my over all health for life !! :)
Thank you so much! I am thrilled you are finding the videos useful. Feel free to ask any questions that pop up for you :)
Thanks a lot Dr. Anna for your video. Very easy to understand and can be followed. God bless.
I’m so glad it was helpful! Thank you for your kind words
Ty so much. I am going to start to add more grains this week.
Amazing! I hope you enjoy it. Thanks for sharing with us :)
I’m so happy to find this video. I’ve never fully understood the Mediterranean diet, now I get it, and I’m about to try it. Thank you Dr Anna.
That’s wonderful! I’m so glad I could clarify it for you - that is 100% my goal. Great to have you with us here!
Hi, thanks and I enjoyed your first video. Stumbled on your best 3 things to get you started. I started already by cleaning out my fridge. Almost empty now and list is made and in need of buying some Mediterranean must haves and starting of with buying lentils and beans and trying to use these as more of my protein as I don’t like fish very well. I do take a seal oil supplement to get my omega 3 in. Look forward in watching more of this new way of life.
Wonderful! You are going to love this approach to eating - and life! Welcome to a whole new world :)
I'm so glad this feed popped up on my page. I want to start the new year eating healthier and do the Mediterranean diet challenge. What channels or cook books do you recommend?
That’s wonderful! I’m so glad you like the content. I love @themediterraneandish blog and I believe she has a cookbook as well. So much variety in the med diet!
I’ve had a jar of kamut in my pantry for over a year now. As soon as I hit the comment button, I’m going to go soak it so I can cook it in the morning! Thanks for the inspiration!
That is awesome!!! I’m so glad you like the content 😊
I’m so excited to try this! I really want to empty out my pantry with the things that don’t align with my lifestyle change and start fresh. I plan to go out and buy different types of grains to incorporate into my meals!
Fabulous- so excited for you to join this lifestyle. Welcome aboard! You’ll love it and will find that it’s easier than most other dietary approaches. Feel free to ask any questions that may come up
Thank you for your video. Very encouraging. For me it helps to just totally make the change. I do eat mostly vegetables already. And some grains. I cannot bear to waste the food so I will have to slowly phase out oats I have and a few tweaks like that. That part will be phased. My husband will eat the regular meat. I will stick with fish.
You are so welcome! I’m so thrilled you’re finding the videos useful. Feel free to let me know if you have any questions, I’ll do my best to answer them (and perhaps with another video!)
Hello, Dr Anna - I do intermittent fasting and that incorporates a lot of the foods from the Mediterranean Diet. It’s soooo refreshing to have a medical doctor talking about this and encouraging this type of eating. I actually took a course on this diet last year through my employer, a large hospital system in West Michigan. I think culinary medicine and nutrition is a big gap in med school and residency, which is a shame! After all, food is medicine! We actually now do have a culinary medicine program and culinary medicine providers. It’s pretty awesome. Love your practical approach. You make it easily understandable. I grew up during the time when fat was made out to be so bad for you and then entered all the no-fat / low -fat / high-sugar food - sooo unhealthy, although we didn’t know it then… plus all the highly processed good. Ugh! So happy I found your channel!🤗
I couldn’t be more thrilled to hear this!! I’m so grateful you’re finding the content useful. I agree- there is a lot of opportunity for discussing diet in medicine. If there is ever any topic you’d like me to make a video about, do let me know 😊
Hi, just watched your video and so excited about eating more Mediterranean which also was recommended by my Cardiologist since I have high cholesterol. My question to you is, how do I get Omega 3 when I dislike any fish or seafood! I currently take a supplement . Thank you and I look forward to more of your videos.
Wonderful! I’m so glad you’re finding the videos useful. And your Omega 3 question is one I get a lot… seems like I’ll have to make a video about that soon :) but the short answer is there is omega3 in some seeds (flax & chia), nuts (walnuts) and beans like soybeans.
@@annapleetmd Thank you for your reply, a video would be quite beneficial. I do eat flax and chia daily and walnuts are also
added to my salads. I just purchased some soybeans so will try those too.
Sounds great!
I love all those types of foods 🥰🥰🥰
Fabulous!!!
Excellent style of presentation and information. Thank you Dr. As an Italian American, I'm extremely curious what the actual authentic Italian version of the Mediterranean Diet would consist of. If you can dedicate a Video (or series) to aspects of what is healthy eating authentic Italian style. That would be amazing! I have lost weight in a healthy manner, thanks to my Dr. and lots of research. Exercise and yes, lots of fresh fruits and vegetables with that incredibly delicious tasting extra virgin olive oil. I am 54 and feel like I am going on 30! I am currently taking blood pressure medication, and drink plenty of fluids. I also exercise daily. The successful individual must stay balanced and focused on the 'entire lifestyle changes' required. And it's been a beautiful journey of physical redemption in a way.
And really, what are the best Italian pasta dishes that you would recommend? Imagine a whole menu!😊
Looking forward to your future videos.
Thank you so much! I’m thrilled you’re liking the content ☺️
Your questions are great. I have an upcoming video about pasta and plan to make even more videos on this topic so definitely stay tuned!!
Dr I will swop red meat for fish
Thankyou for a great video
Edwina from South Africa
Let me know how it goes!!
I started the Mediterranean diet over a year ago. I had been underweight, tired and continually constipated!
I now am a healthy weight , have loads of energy - no more constipation and i look alot better!
Wow- that’s amazing!! Congratulations on all your success, that’s huge! Thank you for sharing. Your story is so important also for folks who are interested in weight gain- not only for weight loss.
@annapleetmd Good day. I've enjoyed eating Greek and Italian foods during my visits. Last night, I made traditional Greek salad (no lettuce or meat) including making my own simple dressing. I love fish and veggies, but wondered what is really a safe amount of fish is safe to consume? The waters in the Mediterranean are very clear and appear to be clean and not so much here in CA. Thank you.
this is a great question! I actually talk about this topic in my video about fish (ruclips.net/video/GJT6I1c3Vt8/видео.html)
Ty again I am adding fish 3x a week
Awesome, that will do you wonders!
I am going to start eating grains in their whole form and I know I' m going to love them, I already love fish 😊
That’s so awesome! Love the enthusiasm
I would like to try some Mediterranean "simple" recipes. Also, I would like to make an egg dish in the morning and add veggies. And use steel cut oats. . I already eat 3-4 veggies a day.
Perfect!
Morning Dr. I have been having a smoothie in the morning that contains, irganic spinach, frozen banana, strawberies, silk oat milk unsweetened, hemp and flax seed, yogurt, cinnamon, mankuka honey. Is this acceptabe to start my day? 😊
It sounds fabulous !! Thanks for sharing :)
Dr. Anna, I've been decreasing my red meat intake by buying and eating plant based me, like "Impossible Meat". What are your feelings about those?
That’s a good question - I have to take a deeper look. Maybe I’ll make a video about this!
@@annapleetmd that would be great! Do glad I discovered your page! I was diagnosed with Fibromyalgia, autoimmune issues and a list a mile long of health issues. Due to an emergency hysterectomy and taking care of my mom 24/7 for six years, she passed from complications related to Alzheimer's, I gained 100 pounds. I'm tall, but not tall enough to hide all that. I've tried everything and I am convinced that Mediterranean eating is the way to go. Looking forward to watching more of your videos! Thanks! I'll keep an eye out for a video on plant based meats.
How do you cook fish? with butter or olive oil?
Good question - I almost always use olive oil! You certainly could use butter, but remember that including plant oils like olive oil are better for our heart health (plus I like the flavor for fish more).
Fits me perfect because I Am A Pestarcian.
So glad!!!
Really good quality olive oil !! Daily.Spinach, oregano, eggplant,Quality sugar free Greek plain Yogurt,tomatoes.
Sounds amazing ! Thanks for sharing 😊
Yes fish, wild game and leafy colorful greens,nursing meals and add nuts.and walk 15 minutes after every meal ty yes I agree
Awesome! I’m glad the video is valuable for you
I love fish and seafood.. I can do this
Yes you can!!! Love that positive spirit
HI, So I have arthritis and Fibormyalga,, I'm obese and know I need to lose weight, I have had total knee replacement on one knee and I have back issues, I know losing weight would help. I did the low carb diet for about a year and lost 30 pounds, then I started working in an office and gained back what I lost and moving got less as the knee got worse. I got burned out on the low carb diet as I love fruit, veggies are more limited. Here's my issue with the Mediterranean and maybe you can offer a suggestion.. I'm allergic to shell fish and have never had any fish other then tuna that I like so what would you recommend? My mom cooked cod or halibut when we were growing up and salmon and I think it ruined it for me due to bones occasionally.. I so want to find something that works and I've done most. Weight watchers was good, I grew up on that but again, I'm wanting and needing to see results, there were many times with that I'd be great and I'd lose a 1/4 of a pound and that is so discouraging when you have more then 50 pounds to lose.I also have a very bad diet mt dew habit and hardly any water. my doctor did tell me to not go cold turkey on giving up the diet pop and if I was going to drink diet pop Diet Coke or Pepsi would be better then diet dew.
Your questions are great!! Thanks for your view and I’m so glad you’re getting value from the content.
For learning about fish in the Mediterranean Diet, I have a couple of videos that will be perfect for you:
Quick & Easy Guide to the TOP FISH in the MEDITERRANEAN DIET
ruclips.net/video/GJT6I1c3Vt8/видео.html
Easy Fish Recipe:
ruclips.net/video/3UlqGNMNqiU/видео.htmlsi=w5p7e81oOVmKOi0b
Let me know if you have any questions!
Is there a good Mediterranean book and/or cookbook explaining the principals of the Mediterranean diet (or have you written one?) If not you should write one, I would love to have all this information that you give us in these videos, in an easy to read format. ❤
Thank you for the fabulous suggestion! I don’t know of any book that blends the nutrition and dietary strategy with recipes - I think I’ll have to cook one up… ☺️
My thing: I will go get some whole grains, I’ll report back what I purchase. Good video!
thank you, glad you liked it!! Awesome :)
My challenges that I have to incorporate avocado into my meals and I do not like yogurt but I'm learning to mix it with other foods to be able to eat it it's really hard yogurt is really hard for me
Thanks for your view!! I hear that- yogurt is totally not necessary in your diet. Do you prefer ricotta cheese? If you want to avoid dairy entirely, that’s also a perfectly good approach!
I live in the Midwest and have very limited access to fresh fish. What can I buy in the frozen section that works for this Mediterranean diet?
love this question. Make sure to watch my videos on fish that I have on the channel - overall any type of fish you want! Canned is also great classics are sardines, mackerel or anchovies. ruclips.net/video/GJT6I1c3Vt8/видео.htmlsi=CYKn8G5ETy07keiy
What fish is the best fish to eat and what are some of the dangers of fish and how can we get fish without some of the mercury or other issues.
great questions!! I answer them all in this video: ruclips.net/video/GJT6I1c3Vt8/видео.html
Hey there, I have another question. I'm going to be starting the semigutide shots, can you actually lose weight on the Mediterranean diet?
Such a great question!
The GLP-1 agonists and receptor agonist class of meds including semaglutide work to reduce food intake through a few different mechanisms. But in summary, they decrease appetite and thus you overall eat less food! For this reason, their ability to lead to weight loss is independent of the type of food eaten.
That said, the ability to lose weight following a balanced Mediterranean Diet approach will usually depend on what you were eating before starting the Med diet, as well as how you’re actually structuring your overall eating while following the Med Diet. This is where working with a health professional like a doctor or dietitian really comes in handy.
I encourage you to watch my playlist about weight loss for a bit of a deeper dive: ruclips.net/p/PLZ2sK9BzXjBbMXDniYAFeVFDozBUyS7nG
Always ask any questions you have! I love to answer them
I eat a plant based diet very low in fat, no dairy, no meat. I feel I can incorporate extra virgin olive oil into my diet some feta cheese, meat is going to be an hard one for me but my heart health isn’t good so I am going to embrace this new life style starting with some mackerel 🤞
Thank you so much for this comment! I agree with you and I think fish can be an easier place to start for someone not typically eating meat. I have lots of information on this channel about how to approach fish in the diet. I hope you enjoy it!
Thank you so much for replying. It means a lot. Thank you
Does long grain wild rice count for the grain?
Absolutely- rice is a whole grain like the rest of them :)
I make sure to have fish in my meal at least 3 days a week.😊
That is awesome!
do this way of eating help lower overall cholesterol?
This is an excellent question! The Mediterranean Diet is considered one of the best for helping regulate cholesterol levels, given its abundance in fiber-rich plant foods like legumes, whole grains, vegetables and fruits and sources of healthy fats like olive oil, avocados and fish.
But note- the amount of change to cholesterol levels from following it will largely depend on what someone’s diet was before they adopted the Med Diet pattern. That being said, generally, any plant-based diet, including vegetarian or vegan diets, should be just as good for improving cholesterol.
Feel free to ask any other questions anytime!!
How oftenn should you est fish in a week
good question! Most guidelines recommend 2-3 times per week. You can think of it as 2-3 meals per week if making fish the main protein of your meal.
Hey Doctor
Can I teenager ( 16 years) follow this diet?
Is it healthy for them ?
Thank you for asking!! This is a great question. Absolutely, the Mediterranean way of eating is great for any age! Since it’s how many people live in countries around the Mediterranean Sea, people of all ages have been eating these foods for centuries. Just be sure that if you are still growing, you meet your nutritional needs (especially calcium and vitamin D)!
How much red meat is too much like twice a week is too much? And Lamb is also counted in that red meat criteria?
Excellent question! While there is no hard cutoff of how many times qualifies for “too much”, my personal take is roughly 2-3X a week max (personally, I eat red meat less than 1x/week).
That said, the way the meat is prepared will also impact its health quality! And yes, lamb is counted as a type of red meat.
Nut and seeds they are part of this diet or not?
Absolutely!!! I talk about this lots on other videos on the channel.
Check out this one: ruclips.net/video/xyGvy_yH5z0/видео.htmlsi=rHMAwJ94mNHwCOGE
I’m pre diabetic and from what I’ve read grains just turn into sugar so best avoided.
Thanks for your comment. This is one people commonly mix up! Processed and highly refined grains are not the same as whole grains, because whole grains still contain the fiber and what’s called the bran, which contains lots of nutrients. Refined grains are just the starch part which is “sugar only.”
Today I bought a package of frozen Alaska Wild- Caught Cod; sized for tacos.A recipe calls for adding an Aioli sauce, Guacamole, and lime. Sound good? No beef or chicken; just the fish. A lot of the fish in my grocery store is farmed fish. I don't buy that. I also bought eggplant, mini colored peppers, tomatoes, and zucchini to add to a pasta recipe.
Sounds great! Let us know how it tastes!
@@annapleetmd Instead of the recipe I planned to follow I seasoned the taco-sized cod pieces w/ smoked paprika, chili powder, and garlic powder tossed with olive oil, and placed in a 400* oven for 20 minutes. I put the fish pieces into a 'low-carb' flour tortilla that included Mango Pico de Gio sp? and avacodo slices.. The best ever taco I've ever had; and just one. I guess that is a little bit Americanized because I've never heard of tacos in the Mediterranean Diet.
@@solvereadingproblemswithph9070 that is amazing!! The taco may not be native to the Mediterranean but the approach to cooking with all of those wonderful spices certainly aligns!!! so exciting!
I’m going to figure out how to eat some more beans in my diet.
That’s awesome! It’s such a simple thing to add to almost anything - rice bowls, soups, stews, you name it!
I'm just now watching your video that says it's from 6 months ago. Is there anyone out there that can help me with this diet. Dr put me on this diet because of my liver. I don't cook. Can I eat healthy microwave meals ?
Thanks for your comment! Good questions. If your doctor could refer you to a dietitian, they can help you step by step with your diet and making it Mediterranean, but I hope I can give you lots of guidance here on this channel! Usually, microwave meals come in a variety of foods. As long as the meals contain Whole Foods like vegetables, rice, maybe a fish or a meat, it could certainly augment a healthy diet
Your better bet would be to food prep and freeze the extra. Buy some glass containers with sections you can freeze up. Then you have your own healthy microwave meals. You got this🎉
So, please explain something....is a raw vegan diet or a mediterranean diet better?
Hm, I’m not sure I fully understand what you mean by raw vegan diet. Could you tell me more?
I mean no meat no grains no high fats. Strictly fruits veggies seeds and nuts.
I've done it. But I've noticed they don't get enough b12. So that being said....do us humans need meat for real? Did God make us for that or just plants? Because both these diets seem to be very successful...but are we meant to eat meat?
I starved, yesterday, october 3, 2023, water & vitamin C
I hope you are doing ok - thanks for sharing
Unfortunately, don't we now have to be VERY CONCERNED with actual quality of the fish? Ie- mercury/other pollutants??
Hey, great question!! This is something I dive into more deeply in my video about which fish to include and which to avoid: ruclips.net/video/GJT6I1c3Vt8/видео.htmlsi=9RMv0ojDisXtw0Qf
I don't need to lose any weight. But my doctor just told me to start on this diet. Because I found out I have lupus. I was going to do the carnivore diet. But she said it would flare up my Lupus abd my R,A, so I'm really confused. I know you probably won't say this post. But I would really like some feedback from you if at all possible. Thank you.
Really good question! The carnivore diet is a very hot topic these days, and online there is a lot of conflicting information, so it can be really hard to understand what’s what (even for me!).
Here’s my take on it: while some people may be experiencing success eating a carnivore-style diet, it isn’t studied in scientific research nearly as well as some other diets like vegetarian, vegan, or Mediterranean diet approaches. So I wouldn’t be comfortable recommending it at this point in time, even to my own family.
The nice thing about the Mediterranean diet is that there is some good science showing it can help reduce inflammation or inflammatory chronic diseases. It’s not a targeted medicine per se, but it can be helpful in overall treatment for inflammatory conditions.
Definitely, I encourage you to ask your doctor more questions about your personal situation as I can only give general teaching points online. But I really appreciate your enthusiasm for wanting to improve your health! It will take you far.
Eating fish at least once a week and eating fruit at least once a day.
What a fabulous & healthy choice!
Woohoo I got some Farro!
That’s amazing!
I have a theory. I think the healthiest food in the world is the so called TRADITIONAL food.
I wished scientists and doctors focused more on traditional food.
1. Traditional food was created or invented usually in times of hunger, poverty, crisis, war, plague, disease, etc. Traditional food is survival food, the food that stood the test of time, the food that allowed entire populations to survive periods of hunger. So traditional food needs to be healthy, nutritious, cheap and abundant, based on local ingredients.
2. But traditional food usually can taste very bad, sometimes being outright vile and repugnant. Most countries in the world usually have some kind of traditional food. In times of plenty most people tend to underestimate, look down, dismiss or even despise traditional food because it doesn't taste good. But that is really a big mistake, because that is the food that humanity needs to rely on in times of hunger, and also to remain healthy. So it is really important to keep and preserve traditional food, no matter how bad that food may be.
In Sweden there is a fermented fish called surströmming, that is considered by many to be the stinkiest food in the world.
How is it possible that people eat such a thing? But surströmming has existed for hundreds of years, is nutritious, healthy and cheap. And most certainly it was invented by starving people in times of hunger and poverty. Many people make fun of surströmming because of its foul smell, but very few people seem to realize that surströmming is a super-food that literally saved entire populations from hunger.
3. The biggest problem about traditional food is that it may difficult to replicate in other countries, because it may not taste good and the ingredients may not be as cheap or abundant in different regions or countries. For example it is often said that olive oil is healthy, but olive oil can be very expensive outside Europe. Japanese traditional food uses no olive oil at all.
4. It is ironic that unhealthy food is only available in times of plenty, while in times of hunger the only food available is traditional food. So the richer the country, the more unhealthy the diet becomes. A poor person on the other hand needs to eat healthy food, otherwise he won't survive. So paradoxically, the poorer the person, the healthier the diet, because a poor person simply can not afford to eat unhealthy food. While traditional food is based on local, cheap, abundant ingredients, unhealthy food is usually based on expensive, imported, exotic ingredients. While older generations try to encourage traditional food, younger generations tend to despise traditional food and prefer modern, expensive, unhealthy food.
5. The United States unfortunately does not have a firmly established traditional food, simply because the country is relatively young and has not suffered any major war or disaster or famine or disease. So most of its diet is based on European culture, which may not be the most appropriate for the region. In my opinion the US should look into native American culture, because they probably have a very strong traditional food culture most appropriate for the local conditions.
This is a very cool discussion and you make so many good points! Do you know the group Oldways? Their focus is on exactly what you describe, promoting traditional diets for their health qualities. oldwayspt.org
What Lunch?! What Leftovers?!
Lunch can be many things - see my lunch video ruclips.net/video/pwBvZQJF1s0/видео.htmlsi=ztOq0HjeNgVSX2-g
Rice😊
Yes, Right answer! Thanks 😃
I survive, going to grocery stores, Charitable
Thanks for sharing!
How to switch to Mediterranean diet when you are the only one in your house that makes meals but the children won’t eat the Mediterranean meals? I have a12 year old girl who literally has been starving herself for over a year. And because she has a needle phobia no anorexia program will take her. Also I hate eating…and there is so much chewing with the Mediterranean diet…
This can be so tricky! Balancing different habits and eating patterns among family members can make changing eating behavior very challenging. I definitely encourage you to speak to your doctor about finding the best approaches that meet your specific situation, but as a rule of thumb, making one change at a time is often the best way to introduce change.
As for the chewing, yes, the Med Diet includes lots of fibrous foods that require lots of chewing! But this is really good for us. You can always adjust to your own tolerance.
Whole grains like barley
Fabulous!
add more fish to my diet
Amazing!
I live in Kansas. Our seafood is terrible.
This is definitely a challenge for places far away from waters. Do you have access to canned fish like sardines, anchovies or mackerel?
@@annapleetmd Thank you for your reply, Dr. Pleet I do have access to these. I can somewhat tolerate these, but I couldn't eat these every day as my protein.
Yes, I completely understand ! In general, getting a mix of protein sources is always a good idea, regardless of geography 😊
@@annapleetmd Thanks!
Rye bread
awesome!
Mediterranean Diet🐟 Costs🛡️🌐♀️😇🌞Hello Doctor Anna, No Surgery, No Prescriptions, Only Vitamins,❤️🩹Minerals, Good Nutrition 😊No sugar
Thanks for sharing!
More seafood
great!
The problem I have is I don’t eat fish
That’s no problem at all! In fact, I’ve made a couple of videos about this specifically!
Does the Mediterranean Diet have MEAT? A Doctor Explains
ruclips.net/video/xyGvy_yH5z0/видео.html
TOP 4 WAYS to eat a Vegetarian Mediterranean Diet
ruclips.net/video/5IW_uXjUvbQ/видео.html
I can switch to fish
Fabulous! Fish is honestly easier to cook than many meats - it needs much less time!
More fish.
Wonderful!
More nuts as a snack.
Awesome! Thanks for sharing :)
Expensive as heck unfortunately 😢
Which part specifically is most expensive for you? This is definitely a challenge that all food has gotten outrageously expensive in the current economy. In general, I’ve found that the Med Diet is one of the cheapest ways to eat healthy - more rice and beans and less meat. I think I’ll make a video about this!
I will switch to eating fish instead of meats.
You certainly can! But to be clear, the Mediterranean diet encourages more fish than meat, but not necessarily no meat at all :)
Young Sarah Jessica Parker
Haha thank you! Not the first time I’ve heard this 😄
I’m sorry I can’t eat seafood lol 🤮
Then you’ll love one of my videos coming up! How to follow the Mediterranean diet if we don’t eat fish or seafood :)
I can’t stand the smell of fish 😢
It’s a common challenge! Not to worry. If fish isn’t for you, there are other sources of healthy fats like omega 3 in the diet (ex: chia or flax seeds, walnuts and seaweed).