Diets or Way of Eating

When people think of diet, they think of restrictions and losing weight. When I think of diet, I think of way of eating. My diet is a vegeterian, some people's diets are carnivores. There are two particular diets I want to talk about and those are the Paleo Diet and Mediterannean Diet. This post will be the Mediterannean Diet and the next will be Paleo. A few fun facts? It is known to help with insulin resistance and improve type 2 diabetes. A study called HALE was completed and found those between the age of seventy and ninety who ate this way, had a fifty percent less chance of death. This diet can also lower your risk of Alzheimer’s and liver disease. So, it's worth looking at if you're trying to improve your health. The Mediterranean diet focuses around whole grains, fruits and vegetables, nuts and beans. This diet they eat poultry, seafood and eggs. But no pork and rarely red meat (it's a treat when it is eaten) No processed food and sugar and that includes white bread or refined grains. As with any diet or way, I will suggest, it will always revolve around fruits, vegetables and whole grains. Those are daily staples and should always be part of your diet no matter what way you eat. You can't live disease free without them. You will never hear a doctor or nutritionist tell you not to eat celery, or cucumbers or apples. You never will, and if you do? You should run far away and not listen to them. So, make sure you eat them. You can eat to live or you can eat to die. It is literally your choice, and you make it every single day whether you realize it or not. Life is about choices; the little choices make a huge impact. Here are a few recipes from that are simple and look great. I didn’t create these nor have I tried them; however, I chose simple recipes that taste great and are simple to make. I want to provide a few examples of what eating on the Mediterannean Diet looks like for a full understanding of this way of eating

Cod and Asparagus Bake – Serves 4

4 cod fillets

1 pound fresh trimmed asparagus

1 pink Cherry tomatoes, halved

2 tbsp lemon juice

1-1 ½ teaspoons grated lemon zest

¼ cup grated Romano cheese

1. Preheat over to 375 and brush pan/sheet with oil and place Cod and Asparagus in the pan.

2. Add tomatoes cut sides down

3. Brush fish with lemon zest and sprinkle fish and vegetables with Romano Cheese

4. Bake approximately 12-15 minutes or until fish start to flake and serve hot

Skillet Chicken With Olives – Serves 4

4 boneless chicken thighs

1 tsp dried rosemary, crushed

½ tsp pepper

¼ tsp salt

1 tbsp olive oil

½ cup pimiento-stuffed olives coarsely chopped

¼ cup white wine or chicken broth

1. Sprinkle chicken with rosemary, pepper and salt. In skillet heat oil over medium heat

2. Place chicken in skillet and cook until brown on both sides. Approximately 20-30 minutes.

3. Reduce heat to low and add olives and wine. Simmer and cover for approximately 2-3 minutes oro until chicken is 170 degrees.

Balsamic Glazed Beef Skewers

¼ cup balsamic vinaigrette

¼ cup barbecue sauce

1 tsp Dijon mustard

1 pound beef top sirloin steak cut into 1 inch cubes

2 cups of cherry tomatoes

1. In large bowl whisk vinaigrette, mustard and barbecue sauce until blended (save ¼ of this mixture for basting)

2. Add beef to remaining mixture and toss to cover beef

3. Thread beef and tomatoes on 4 metal skewers and lightly grease grill rack

4. Grill skewers over medium heat for approximately 6-9 minutes or until beef reaches desired tenderness. Turn occasionally and baste frequently during the last 3 minutes. Serve hot

If these recipes look good to you, the Mediterranean diet might be a solid option for you to transition or adapt within you life. Hope this helps,


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