Mediterranean Diet's Winning Formula + 10 Tips for Success
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- Опубликовано: 13 янв 2024
- Great news! The Mediterranean diet does it again! For the 7th year in a row, it beat 29 other diets to rank #1. So why does it keep winning year after year? And more importantly what can this #1 diet do for you? In this video, I’m going to cover all the basics of the Mediterranean diet’s winning formula and give YOU the blueprint to be your best healthy self ever in 2024 whether you’re looking to lose some weight, manage your blood sugar, improve your heart-health or just stay a little mentally sharper and in a better mood!
If you want to get the Mediterranean diet cheat sheet I mentioned in the video, visit this link and I will send it to you right away!
bit.ly/ESSENTIALGUIDEPDF
► MY KITCHEN ESSENTIALS:
Boos Cutting Board: geni.us/73HQ (Amazon)
Breville Fast/Slow Cooker: geni.us/xJzG (Amazon)
Cosori Air Fryer: geni.us/O5ojfK (Amazon)
GreenPan Ceramic Set: geni.us/fCgJ0h (Amazon)
GreenPan Ceramic Wok: geni.us/FBg9B (Amazon)
Horl Knife Sharpener: geni.us/dHPeVZ (AMAZON)
KAN Knives: geni.us/O6TiR
KitchenAid Citrus Juicer: geni.us/cfO0knL (Amazon)
Le Creuset Dutch Oven: geni.us/qPA0 (Amazon)
Microplane Zester: geni.us/L9OOgdT (Amazon)
OXO Mandoline: geni.us/TGMFWRi (Amazon)
OXO Salad Cruet: geni.us/AM7u (Amazon)
Vitamix Blender 750: geni.us/CoC2bnC (Amazon)
Disclaimer: Product links may include affiliate links
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Great recap and reminder Caroline! My challenge is keeping it simple I always over complicate my menu planning.
Hey, hi again Dove! My big challenge with this video was the same…trying to keep it simple with so many things to pack into it! But I hear you, simple is best and it what I do most nights…as long as I have some olive oil, salt, garlic and a lemon, something can come together in a pinch! Cheers, Caroline
I tend to overthink things as well. Simple is so much better.
You betcha, @@NavymomProud . Spritz it (with some EVOO) and forget it! (ha ha ha, just came up with that thought… maybe I need to do a video about it! XO C
When I stayed on track with the Mediterranean Diet, I felt so much better and was loosing weight. I need to focus and get back onto it. Thank you so much for this video.
You are totally welcome, Cherie! Glad to know it provided a boost in the right direction for you! Cheers, Caroline
You have made the meditarian diet so easy to follow!! I’ve been looking for recipes to follow.
I'm so glad you found what you were looking for, Joni. Welcome to the channel, I hope you enjoy the healthy journey with me! Cheers, Caroline
I'm excited to be starting this diet soon! I moved to Portugal almost a year ago and have gained 20 pounds, it amazes me that when we go to Portuguese restaurants that you almost never see vegetables offered, even though we are right next door to Spain they eat completely different. It's always meat and french fries with rice
Hi neighbor! Welcome to the channel. We’re also interested in Portugal but it’s been 27 years since my last visit…and I’m pretty unfamiliar with how the cuisine differs from Spain. I would say though, it’s usually easier to find vegetables on the tapas menu than the regular menu too. So glad you have to join me in exploring this healthy cuisine. I’ve got lots of videos about how to follow the diet and how to do it cooking from home so stay tuned and enjoy! Cheers, Caroline
I am really learning a lot from your channel. My husband I had tapas a couple days ago. I had patatas bravas, bacalao a la Vizcaina, and alcochofas con Jamon. It was probably one of the best meals I have had!!!
Sounds so yummy, Laura! There are so many opportuntities for tapas here, I sometimes forget just how special they are! Glad you enjoy them too! Cheers, Caroline
Great summary!
Oh, I’m so glad you think so. It took a pretty long time to keep it simple - ha! Cheers, Caroline
As always, a great video and great tips. 👍
Thanks 👍 Blue! Glad you liked it…Cheers, Caroline
Your videos are always so wonderful!
Thank you for everything you do. 😊
Thanks, Sandy. Your words of encouragement really help m push along with this adventure! Cheers, Caroline
Such a great overview!
Thanks, P! I really appreciate hearing your positive note. It was a big project to put together and it’s helpful to me to know it’s helpful to you! Cheers, Caroline
Such a helpful video thank you so much 🩷
You're so welcome! Thanks very much for letting me know it is helping you out. Cheers, Caroline
Thanks Caroline for your great ideas and recipes, always helpful!!
Thanks, COnstance. It’s nice ot hear that it’s working for you! Cheers, Caroline
Great video! I always look forward to seeing a new video from you in my feed.
Hi Mickie, how nice to hear from you again and thanks so much for the compliment! Cheers, Caroline
Great video Caroline 👏 always good to revisit the basics. Have a great week 😉
Thanks, Hugo. Hope to see you and Suzy soon! Cheers, Caroline
Always feel wonderful when I stay on track with Mediterranean Diet. Wish you would publish a cookbook. Love your videos. Thank you, Caroline!
Thanks, Portia. I lvoe to hear this kind of feedback although the hill for a cookbook is pretty steep at the moment! Cheers, Caroline
Will continue to enjoy your fabulous and easy-to-follow rescipes. Hope your New Year brings wonderful and cherished blessings to you! Thank you for your wonderful channel. Love it!@@mediterraneanminutes
Great information and encouraging.
Glad it was helpful, Jinlynn! Cheers, Caroline
Hi Caroline, I’ve been following you for a while now and this video was so informative, thanks! I always enjoy your videos👍🏻
Thanks much, Bev! it was a really big undertaking so I’m glad you appreciated it. Cheers, Caroline
Great info, music nice also. Very clear to hear you. Thanks.
Hi Sonia! and yep, I paid close attention to the audio balance this time!!! Cheers, Caroline
Thanks!
Thank you very much Rose. I appreciate hearing from you! Cheers, Caroline
Thank you. This is the best video on RUclips ❤
Wowee, Linda. Thanks so much for the enormous thumbs up! What a treat to read it… Cheers, Caroline
Excellent reminders and pep talk. I need to watch this every month lol. Sharing this so hopefully more people can become subscriber ears and learn from you.
Hey Kimberly - Nice to hear from you and thanks for being my marketing arm…😉 I hope all is going well in your world! XO Caroline
Always enjoy the info you share with us, whether it's recipes, strategies, or recaps of the benefits of healthy eating. Thanks Caroline.
Thanks much for letting me know! Cheers, Caroline
Great tips. I do many of these. I put water out for the day and that’s a reminder for me that I haven’t drank enough if that happens. I also put out my fruits for the day and my vegetables to make sure that I do eat them.
Hi Natalie! Well, it sounds like I could learn a lesson or two from you. Thanks for joining in the chat. Cheers, Caroline
Was waiting for a New Year pep talk and there you are! Always so cheerful and inspiring. I really need to loose some weight and get on track. I do have traditional favorite things I make that are not Mediterranean friendly. I guess I can do those once in a while. Just made a batch of Pierogis so I will freeze them and have them once in a while. It is so hard because I do love all kinds of food. I do need to put more legumes into my diet as a meal. Looking for some suggestions. I will look back in your videos as I know there are some. Than you for the encouragement and Happy New Year!
Thanks, Kathleen! Oh my… pierogis! Such a great reminder of a really yummy dish. And I think you are on the right track about “once in a while”. Nothing wrong with special treats, just as long as they stay “special”! Good to know you are working on that legume thing…I’m trying to include more beans with veggies into our main meal dishes too, especially since we haven’t eaten meat in a few years now… and fish of course is another great protein alternative! Happy new year, stay positive, it’s a long journey but a good one! Cheers, Caroline
i love this and you do such a wonderful job! i have lately been getting sick from salad greens. any suggestions?
Hi Lou…thanks for the compliment. Not sure if you meant you are tired of greens or if they are making you feel ill but you might be interested in today’s video about washing produce (including greens) if that could be part of the problem. If it’s just the taste, what about butter lettuce? Not terribly nutritious, but tender and sweet so maybe it could give you a break from stronger, hardier greens. Broccoli could be another alternative…I have a video about making raw brocccoli salad that I find pretty addictive…! Cheers, Caroline
The huge advantage of pressure cooking is to get rid of lectins that are difficult to digest and at the same time harmful for the gut microbiome as evident by scientific research, thanks for all the tips.
Excellent points, Ummo! Thanks much for adding them to the conversation! Cheers, Caroline
thanku for the reply. the greens are making me sick to my stomach. i wondered if light and less nutritious greens wouldn’t upset my stomach as much. i will ty that. i love salads but i have some serious health issues problems which factor in.
I’m sorry to hear it, Lou, but I hope you can find a good solution to it. Best of luck, Caroline
Caroline thank you for these great tips! I have stocked up my freezer with salmon which I love but the veggies will be a little harder. Like you said small goals to start and build on. I cannot drink red wine so what white or blush would be a good alternative? Thank you!
Hi Karen - So glad you found the video helpful...salmon is my go-to fish too. Since red doesn't agree with you, white or rose can take its place, it just won't have the resveratrol (anti-oxiddant) of red wine which also has a few more nutrients and minerals than white. Not a deal breaker, but just keep in mind, limit to no more than a glass a day! Cheers, Caroline
@@mediterraneanminutes thank you for your response, Caroline! There’s a white merlot from a local vineyard that is delicious so that will be my go to! I am a new subscriber so I’ll be binge watching your videos like it’s Netflix!
Thanks for the follow-up, @@karenmarie2725 . Wish all the subcribers would binge watch too! Enjoy,, Caroline
Thank you for helpful video! But I had trouble getting to the cheat sheet that was offered in the video. I would appreciate some help!
Hi Sue - Sorry that I made a mistake (and a pretty big one IMO!) and put in the wrong link, here is the correct one… bit.ly/ESSENTIALGUIDEPDF
I think the best way to teach me all about the mediterranean diet is hands on, like living with you and George for awhile 😂😂😂😂 just kidding! Your videos are great and informative 😊
Well, we do have a spare bedroom (just kidding too!). Thanks, Lori!
@@mediterraneanminutes 🤣
Great idea about day tray. The link for the cheat sheet does not seem to be working. Thank you.
Very sorry about that, Carol. I goofed and put in the wrong link but here it is! bit.ly/ESSENTIALGUIDEPDF
Quick question, what are Legumes please? I always thought they were vegetables coming from the French word legumes? Thank you very much in advance. I suppose I could really google it, but I thought I’d ask anyway.
Really good question, Nicky. The plant family of beans is typically described in two categories: legumes (which are the whole bean like green beans) and pulses (which are the seeds inside the beans….like peas, garbanzos). And any question is always good on this channel, I’m sure there are plenty of people who would be interested too! Cheers, Caroline
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Hi there - it's clear you are really buzzing through all my videos and sending me such positive comments. Thanks, thanks, thanks! Cheers, Caroline
what is serving size for the whole grain or wheat 🌾 since there is 3 servings
Good question, Chelle. Usually ½ cup of cooked grains is a good measurement to go by but of course, it depends on your calorie needs for the entire day. If you happened to check your nutritional profile on the USDA website, you could start with that as a basis for weight management and adjust your whole grain intake based on something that suits you personally. Hope that helps! Cheers, Caroline
Ho do you calculate the amount in cups or ounces per serving of fruits vegetabes and grains ?
Hi Bobbie - I don’t normally focus on calories per se, but I do know that the American Diabetes Association has an excellent site with lots of information and there are some helpful apps that will help track calories too. I’d start though by heading over to the ADA’s website (you don’t have to have diabetes to benefit from the info). Cheers, Caroline
Not interested in calories, just serving size
How do milk alternatives like organic soy milk fit in ?
Hi Karline - Great question. They fit in very well for anyone not interested in animal-fat based products. Since George is pretty much a pescatarian, we've tried soy milk, almond milk, and oat milk - which at the moment is his favorite! Thanks for joining in the conversation! Cheers, Caroline
What Greek yogurt is best? Low fat? Fat free? I always get confused on what kind to purchase.
Hey P Mom... it depends. Personally, I'm able to buy non-flavored, non-fat yogurt here with no additives or sweeteners from a brand called Fage (and I know it is also available in the US). That said, some people think anything but full fat yogurt isn't good. For me, still being able to enjoy yogurt and reduce the amount of saturated fat is my choice. Just watch out for many yogurts in the US, especially, that have additives, flavorings or sweeteners and definitely avoid those.
@@mediterraneanminutes 👍
I started meeting with a dietician last week to tweak and reset my diabetes management a bit; it’s been a long time since the initial classes. I asked her opinion of the Mediterranean diet, and without hesitation she said it’s the best around. I was happy to hear that she agrees with all of us. (PS is that spare room a double? 😉😁)
Glad to hear your dietician is helpful. I took a course for nutritionists and dieticians at Stanford University last year to learn all about just how important nutrition can be to all these health issues and the professor concurred completely. One of the case studies we had to work with was all about managing blood sugar for a diabetic patient. And yes, it’s a double! Cheers, Caroline
The link to download is not working
I’m so sorry I totally goofed and put in the wrong link (since fixed). Here it is… bit.ly/ESSENTIALGUIDEPDF
The start of my day is fruit from our garden, sweet Greek yoghurt and ground seeds and nuts. It goes downhill from there. I need help. ❤🇦🇺
So funny, Jennifer…many days I feel the same. It’s always easy to have a great start for breakfast but then things get busy and it’s hard to keep it up. I’m using my 5-a-day tray trick to keep myself committed and so far, it’s been a help. That and a little meal prep from the freezer helps too! Maybe you could just go the easy route and start with those two ideas and definitely keep the cooking process simple. Lots of nights, we just airfry salmon, potatoes and green beans all at the same time. If you have an oven, you can do the same thing on a sheet tray. Just a light coating of olive oil, salt and pepper and you’d be good to go! Or even a saute pan for the salmon and veggies with a little rice? Cheers, Caroline
@mediterraneanminutes Thanks Caroline. You are right of course, simple is best. I needed that encouragement. Thanks again. ❤️🇦🇺
hey jen @@Jennifer-ep1sr you are who I am doing this for….glad it helps! Cheers, Caroline
@@mediterraneanminutes I'm reset now. 😀😃😄
Is basmati rice ok?
Well, it isn’t whole grain so you won’t be getting the full advantage of fiber so if you could find some whole grain rice options, it would be a healthier choice!
Thank you. I bought some brown rice today
Hi Michelle @@chellerenee12 That’s great to hear, just remember it will likely take longer to cook than white. Not a lot, but some. Cheers, Caroline
Hi we know that too much sugar bad for the skin ❤ xx
I bet you’re right, Deborah and bad for so many other things too! Cheers, Caroline