THE MEDITERRANEAN WAY OF LIFE

You've no doubt heard that the Mediterranean way of life is arguably one of the best in relation to longevity, optimal health and overall happiness!

Coming from a Mediterranean background myself, I do believe that I am maybe just a tad biased when the topics of diet and lifestyle arise - in my eyes Mediterranean trumps all! However, that is not to say that other cultures across the globe such as the Japanese or South Americans should be left out of the equation...

+ The 5 Blue Zones +

Have you heard of the term 'Blue Zone'? This is a term used to identify specific regions around the world where individuals tend to live longer than the average life expectancy - with some reaching 100 and beyond!

The five blue zones include:

1. Okinawa (Japan)

2. Sardinia (Italy)

3. Nicoya (Costa Rica)

4. Loma Linda (California)

5. Ikaria (Greece)

So, you may ask, what do these five different regions all have in common? Even though there are points of differences in their lifestyles, researchers found that they are similar as they emphasise:

• A plant-based diet

• Good quality sleep

• Connections with family, friends and spirit

• Regular exercise and movement

• Moderate to no alcohol consumption

+ The Mediterranean Diet & Lifestyle +

Mediterranean cuisine is loved by many individuals; it's not complex, it's very simple and incredibly satiating and diverse.

There is a reason why this form of eating has stood the test of time, even in today's health society fuelled by diet-culture and food restriction; it isn't a diet but rather, a lifestyle.

I really despise the term 'diet', it simply exudes toxic connotations. For this reason, the Mediterranean way of life is more than about what you put into your body - it makes you focus on where that apple came from, who grew that apple, why you're choosing to eat that apple.. do you get the gist here?

Just like how holy individuals say grace before they eat every meal, the Mediterraneans also bring a sense of gratitude to their table by ensuring that when they do eat, they're surrounded by loved ones, they're appreciating every morsel of their meal and they have (ideally) put lots of love and effort into making that particular meal.

For this reason, the Mediterranean lifestyle advocates for:

• reduced levels of stress

• creating a sense of community and remaining social in day-to-day activities

• consuming predominately plant-based foods with the exception of seafood 1-4 times per week and occasionally dairy, poultry and egg

• a large focus on whole-foods, fruits, vegetables, healthy fats and some whole-grains

+ An Emphasis on Whole-foods +

As mentioned prior, plant-foods lie at the heart of Mediterranean cuisine. Majority of the meals are constructed around vegetables, legumes, healthy fats and some whole-grains.

For example, a simple lunch or dinner may consist of a fresh salad filled with cucumber, tomato, olives, onion, peppers and a side of boiled dandelion greens served aside some fresh lentils braised in olive oil and white vinegar.

Traditionally, olive oil, lemon, oregano, parsley and dill are the star ingredients of nearly every Mediterranean dish. You will find that nearly every country in the Mediterranean region will incorporate some, if not all of these condiments and herbs in majority of their cooking.

There is great focus on simplicity and lightness when it comes to meal times - food should be enjoyed and digested easily, not over complicated and difficult to process.

In regards to alcohol, traditionally, only red wine is consumed. Contrary to popular belief, one glass per day is not recommended - in fact, from a cultural perspective, in the Mediterranean heritage, alcohol is only to be enjoyed and consumed in celebratory circumstances. Moreover, the wine which is consumed in these regions is more than likely organic (sulphate-free) and was freshly made and bottled by villagers;

that farm to plate mentality strikes again!

+ What are it's benefits? +

The main reason why I love this form of cuisine and lifestyle is because it does not advocate for calorie and macronutrient restriction.

The Mediterraneans couldn't care less about calories in vs. calories out.

Ask a Greek grandpa how many calories he's eaten on one particular day and he'll look at you dumbfounded and shove a piece of spanakopita in your mouth!

Western society and social media particularly have made us so conscious and so stressed about how many carbs and fats we supposedly 'need' to consume on the daily to look a certain way, when really, what we need to do is take a breather from all the opinions and theories and just go back to square one where we used to actually...

Eat. Real. Food.

If you're looking to drop a few kg's and decide to convert to a more Mediterranean style of eating, you might notice that your waistline may indeed start to wittle away. This is because you've freed yourself from the stress of following a diet that (more than likely) asked you to restrict your carbs, your fats or your protein.

Another key reason why some individuals find that they lose weight eating the Mediterranean way, is due to the large consumption of whole-foods and fats. Plant fibre and healthy fats support gut health and increase feelings of 'fullness' or satiety which means you're less likely to over-eat.

Likewise, researchers have proven that Mediterranean style diets can help reduce cholesterol, blood pressure and inflammation in the body whilst preventing cognitive diseases with age such as Alzheimer's and dementia.

There is a sense of intuitiveness when it comes to the Mediterranean diet - you become fuller, faster and you're nourishing every cell in your body with vital nutrients and vitamins. Your complexion may appear brighter from your increased consumption of antioxidants and polyphenols from fruits and vegetables. Your cognitive function may improve from all the olive oil, nuts, seeds and legumes you're consuming. Your inflammatory markers should definitely decrease, since you are no longer pouring foreign chemicals in the form of additives, colourings and sweeteners into your body.

+ Final take-away +

Even though it may be difficult to live the Mediterranean way in today's busy Western society - you sure can begin to tweak certain aspects of your lifestyle and diet in accordance to this way of life.

Maybe you'll start to prioritise a better work/life balance, or perhaps you'll begin to focus on eating more plant-based foods over animal products. The best thing about this lifestyle is that there are no extremes and you can still reap it's benefits just by making small, micro-adjustments in your daily lives - today!