Last updated on March 28th, 2020 at 09:19 pm
What’s up SuperHumans?
I waited a while to add these because I needed to test them out with certain clients and friends who were willing to help me, but now they’re here…so it would only make sense if I went over the specific guidelines!
Alright, well before we get ahead of ourselves we should probably go over what the Mediterranean Diet is.
Mayo Clinic tells us this:
The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking. Here’s how to adopt the Mediterranean diet.
I mean, I’m all about a healthy heart.
What the heck is considered Mediterranean?
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Hey, I’m glad you ask.
I’m sure other people were thinking it, but just didn’t want to speak up.
Yeah, I’m looking at you!
The Mediterranean Diet is based on the countries surrounding the Mediterranean Sea. Those being (in alphabetical order thanks to Wikipedia):
Albania, Algeria, Bosnia-Herzegovina, Croatia, Cyprus, Egypt, France, Greece, Israel, Italy, Lebanon, Libya, Malta, Monaco, Montenegro, Morocco, Slovenia, Spain, Syria, Tunisia, Turkey
And now that we got that out of the way, back to business.
The Mediterranean Diet Guidelines
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Alright, I think some of you guys are going to like this!
Let’s go over the guidelines of the mediterranean diet:
- Eat primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
- Replace butter with healthy fats such as olive oil and canola oil
- Utilize herbs and spices instead of salt to flavor foods
- Put a limit on red meat, keeping it to no more than a few times a week
- Eat fish and poultry at least twice a week
- Occasionally drink red wine in moderation (optional)
- Get plenty of exercise (no problem there!)
- Enjoy meals with others (family and friends)
I didn’t think I needed to add the final two, but in my research they just continuously popped up as part of the guidelines, so apparently they’re necessary.
And heck, they’re fun anyways!
There’s No SPECIFIC “RIGHT” Way
Well, that’s a doozy, eh?
I’m sure by now we’re all used to specific guidelines that restrict an almost exact amount or specific food group, but there is actually no “right way” to utilize the Mediterranean Diet. There are the guidelines, and then there’s your judgement.
I know, I know…Mind-Blown!
So, take into account what’s being put in front of you for moderation and utilize the guidelines accordingly.
I’m trusting you here.
Re-Covering The Basics
I like to think it’s pretty simple, but being that there is not a very specific way of doing this, I’d like to go over the basics in a bit more detail.
Here we go!
What to Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
What to Keep in Moderation: Poultry, eggs, cheese and yogurt.
What to Eat Rarely: Red meat.
What to NOT Eat: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.
Ah, now you’re getting it.
So wait a second, what are we eating?
Pssh. Now you’re just messing with me. You know already, but I’ll break it down a bit more for you:
- Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
- Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
- Nuts and Seeds: Almonds, walnuts, Macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds and more.
- Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
- Tubers: Potatoes, sweet potatoes, turnips, yams, etc.
- Whole Grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole grain bread and pasta.
- Fish and Seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
- Poultry: Chicken, duck, turkey and more.
- Eggs: Chicken, quail and duck eggs.
- Dairy: Cheese, yogurt, Greek yogurt, etc.
- Herbs and Spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
- Healthy Fats: Extra virgin olive oil, olives, avocados and avocado oil.
Pointing out the obvious
Like I said earlier, we’re going to be using this in conjunction with the Nutrition Pillars. Those include Intermittent Fasting (or Keto Fasting), SuperHuman Fuel (if Keto Fasting), and Cyclical Ketosis.
But hey, check it all out for yourselves.
The Mediterranean Diet is labeled as our Samurai Nutrition Class inside our Academy.