Ever dreamed of a lifestyle that’s delicious and also incredibly good for you? Yes, we’re talking about the Mediterranean lifestyle – a vibrant way of living known for its health benefits, from heart health to longevity. But you might be thinking, “How do I actually do that every day?”
I’ve heard all the excuses. I’ve even used some of these myself:
- But I have to go to work, how do I make a Mediterranean lunch?
- I live in the city, nowhere near the Mediterranean. We get winter here.
- I don’t have time to cook or I don’t know how to cook, what can I do?
Well, I’m here to tell you, it’s easier than you think. You don’t need to move to Crete or Sardinia or to become a gourmet chef overnight. The beauty of the Mediterranean lifestyle lies in its simplicity and accessibility.
Let’s break down three easy habits you can start incorporating today to embrace this healthy Mediterranean-style way of life.
Habit Number One: Embrace the Power of Plants
This isn’t about becoming a strict vegetarian, but rather making plants the star of your plate. Fill half of your plate with vegetables, add whole grains, beans, fruit, to a quarter of your plate, then with the last quarter make meat your side dish. Some days swap out the meat for fish or another hearty vegetable like eggplant or sweet potato.
Here are some ways to add a touch of the Mediterranean to your breakfast:
- Add a scoop of black beans to your breakfast plate.
- Toss some spinach into your eggs.
- Add a handful of berries as a side dish.
- Trade your supermarket bread for fresh bread from the bakery.
- Instead of cereal, make a breakfast bowl with whole grains like oats or farro.
Why it works: These foods are packed with fiber, vitamins, and antioxidants, keeping you full, energized, and protecting your body.
Habit Number Two: Make Olive Oil Your Best Friend
Extra virgin olive oil is the cornerstone of the Mediterranean diet, and for good reason. It’s rich in healthy monounsaturated fats and antioxidants.
Here are some actionable tips:
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- Swap out butter or other cooking oils for olive oil when sautéing, roasting, or making salad dressings. Use it generously as a finishing oil for flavor. Olive oil is surprisingly good drizzled on eggs.
- Instead of buttery garlic bread, make an olive oil dipping sauce for your bakery bread.
Why it works: Olive oil is a fantastic source of healthy fats that are crucial for heart health and reducing inflammation. Plus, it tastes amazing.
Habit Number Three: Savor Your Meals and Connect
The Mediterranean lifestyle isn’t just about what you eat, but how you eat. It’s about slowing down, savoring your food, and sharing meals with loved ones.
Here are some actionable tips:
- Try to eat at least one meal a day with family or friends. Sharing meals and spending time connecting with others is key to this healthy, happy lifestyle.
- Put away your phone during meals, really taste your food, and engage in conversation.
- If eating alone, create a peaceful environment for yourself. Be mindful about what you are eating. Set a nice table. Light a candle. You’re worth it.
- Think about adding healthy colorful foods to your plate, instead of focusing on what your are cutting out.
Why it works: This promotes mindfulness, reduces stress, and strengthens social bonds, all crucial aspects of overall well-being. Eating slowly also helps your body register fullness, preventing overeating.
By focusing on these three tiny habits — embracing plant-based foods, making extra virgin olive oil your go-to fat, and savoring your meals with loved ones — you’ll be well on your way to experiencing the fabulous benefits of the Mediterranean lifestyle every single day. No matter where you live or how busy you are. See? Simple, right?
If you want to dive deeper, you may be interested in my Mediterranean diet introductory course, the Body + Mind Detox. Click on the link below to find out more.
Mediterranean Body + Mind Detox
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