Mediterranean Diet 101 | The Authentic Mediterranean Diet
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- čas přidán 6. 10. 2022
- What is the Mediterranean Diet? The best diet for diabetes? The best diet for heart health? The easiest diet to follow? Learn all about the healthy, high fat diet, how it works, and determine if it is right for you!
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Horta (greens) and Potatoes:
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Authentic Greek Salad:
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► What I Eat in a Day on the Mediterranean Diet:
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► Mediterranean Diet for Beginners:
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There are thousands of studies on the Mediterranean diet showing benefits for everything from arthritis to dementia, Alzheimer’s, heart disease, cancer and longevity. Doctors and dietitians are telling their patients to eat the Mediterranean Diet, but there seems to be some misconceptions and lack of education about what the diet really is.
More Mediterranean Diet Resources:
A Practical Guide to the Mediterranean Diet
www.health.harvard.edu/blog/a...
Mediterranean Diet for Heart Health
www.mayoclinic.org/healthy-li...
Mediterranean Diet Food Pyramid
oldwayspt.org/resources/oldwa...
Mediterranean Diet & Obesity:
obesitymedicine.org/mediterra...
Mediterranean Diet and Type 2 Diabetes
www.ncbi.nlm.nih.gov/pmc/arti...
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DISCLAIMER
*This content is strictly the opinion of William Bradley, R.D., and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither William Bradley, R.D. nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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My wife and I just switched from the ketogenetic diet to the Mediterranean diet. After years of keto and losing over 25 lbs, we felt as if we were missing out on a lot of food we weren't able to eat. Let me tell you, not only have I escaped my plateu but I can honestly say that I've never been so satisfied in my life. The food we eat now is so much more healthier and tastier than I could have ever imagined. Thanks for your vids, it have been transformative!
Thanks for the comment. It really is heavenly food!
Best diet tipsketoplan123.blogspot.com/2022/08/the-ultimate-keto-meal-plan.html
I'm considering the same switch. Thanks for sharing your experience!
We about to switch too.
I'm 10 months on keto but decided to switch to Mediterranean woe but i'm still doing 16:8 intermittent fasting and probably will do a clean keto Mediterranean in some days. Low carb with high unsaturated fats like the Mediterranean food and moderate protein. Mixing the two has benefits i believe especially for short term but for long term i'll go with Mediterranean woe.
I want to cry 🥹 tears of joy! I came home yesterday from a cardiologist office telling me I’m in trouble. I may have a blockage. I do have plaque on the outside of the major artery. Lost in panic stricken thoughts I was overwhelmed on how to begin the Mediterranean diet and……today ( 10-20-22) your video came in a feed! That was the Holy Spirit leading me 🙏🏻. Thank you for making such easy to understand and well put together videos ( funny too!). I have hope in living a long , happy life with a healthy relationship with food!
just wanted to give you further advice because I too had issues with plaque but it all cleared up once my LDL cholesterol went to normal levels and I started exercising along the Mediterranean diet. I would say to load up on fruits. think fruit meals, bcuz trust me they are nutrient bombs and amazingggg for the body. also yes lots of vegetables, lentils, hemp, chia seeds, and would prefer nuts oils to avoid fat gain. all the best!!
@@khushisukhi28 thank you so much for being so kind as to help me. I just want to get rid of this . You have a wonderful day full of blessings.
I pray for the very best outcome for you on this health journey🙏🏼 may the lord continue to guide you to the knowledge you feel you need and bless the doctors that help you on this journey to recovery and health. Lots of love to you beautiful 🙏🏼❤️
@@antoniocledesma1446 how odd you ask.
We got this!
I’m Spanish and my great grand mother had wine for breakfast (which was normal in the past) since she was a girl, people would have it with bread or biscuits dunked in. She lived to be 98 and she didn’t have dementia or even had any health problems until a few months before her death. A little before her passing the doctor told her she should stop having wine for breakfast and have milk instead, the milk was bad for her stomach and in the end she died just a little after, the cause of death was just her age. Moral of the story is drink your alcohol because if you don’t you WILL die. I’m only joking of course but you know a bit of alcohol ain’t gon kill you🍷
The problem is most people can't just have a bit
The problem with eating the way I did in Greece in the USA is that I’m not doing the same stuff I did in Greece, which was walking miles up and down a mountain all day and swimming in the ocean, collecting horta with my yiayia. Here in America we don’t have to work very hard for our next meal, hence why they came to live in NYC.
that’s true. lifestyle is a very important factor to considering when taking on a diet. of course they can consume so many calories when they’re burning a lot.
Your daughter looks like an angel from heaven I swear. My husband has pre diabetes and he wants to switch to this diet. I work in a grocery store. It’s perfect!
In revisiting this article after several months, it occurs to me that the magic of this diet is that it is mostly whole, fresh foods. Emphasis on fresh salads, vegetables, certain fruits, whole grains, etc. can keep us off the chemical-laden roller coaster. I have not been able to handle large amounts of oil due to gall bladder complaints, but I use it in smaller amounts, with a whole foods diet. I seem to be eating less, have fewer issues with appetite, and love the meals. I either use olive oil or ghee on my vegetables and potatoes, which makes each meal a gourmet experience.
I love this video!! The mediterranean diet is incredible. I believe that once you start eating multiple servings of vegetables and fruits every day, you can never image living another way. I swear olive oil is magical - my grandpa has always consumed an enormous amount every day (he's from Italy)...he's 95 & has always been incredibly full of energy :) We definitely shouldn't be afraid of healthy fats!
Thank you, I have suffered Anorexia all my adult life, once diagnosed with only 3 months to live... I've never thought i was fat EVER. My Anorexia was due to alot of stress. However i found myself naturally eating these foods of the mediteranian diet.. Instead of working on weight gain i worked on nutrient level which in time got my weight up... I'm living, Breathing and functioning so much Better.... THANK YOU
I'm sorry you went through that. I'm the opposite, I'm suffering from binge eating 😭and it's so hard
@@eunoia7429same. And binging and vomiting ruined my liver. Hence why I Am now here
I just started to eat the Mediterranean Diet this last December. I love it. I initially did it to lose weight, but I found it to be a very healthful diet. I have more energy, less stress, and my overall well-being has improved. I just subscribed to your channel yesterday. And I think that this will be the perfect companion to my diet. Thanks!!!
I lost 20 pounds on a keto diet, and my LDL cholesterol increased significantly. I am now exploring the Mediterranean diet.
Keto will mess your cardiovascular system up big time.
Keto did the same. Spiked my cholesterol very high.
My chlorester, trigs a1c all went down following mediterranean diet! 😊
How is the diet going
Keto is a fad diet. Mediterranean diet been around since ancient times
With the current rates of obesity and diabetes in children here in the U.S., these are probably some of the best dietary habits to instill on the kiddos. Well, kiddos and adults both. Thanks for the video! Gonna share it with my family. 🙂
Using more olive oil in my salad, on whole grain organic bread, and on cooked vegetables has curbed my appetite noticeably. Not only do I not want as much food at the meal even if I start out hungry, but I don't get particularly hungry between meals. On the first two days of trying out the extra oil thing, I noticed some complaining from my gall bladder area, which radiated around to my back. I knew what it was, as gall bladder pain has not been a stranger to me for much of my life. Yesterday I wasn't comfortable with the pain. But this morning it is all but gone. I wasn't hungry until noon. I fixed a big salad with all the right things, but had to cut it in half before I even sat down. The rest went in the fridge for dinner. My observation is that added oil seems to satisfy the feeling of being full, and it does it quickly at the beginning of the meal. Still exploring the whole issue.
Km
How r u feeling now?
What kind of olive oil?
Sweet family Bill!
I lost 10
Pounds on the Mediterranean Diet and even with chicken or fish at every meal. I’d like to go more vegetarian so will start trying more beans and lentils for protein.
I do think the peaceful lifestyle, organically grown produce and genes have a lot to do with the Crete’s folks longevity, but we can do the best we can here in the US and still reap benefits!
The people of Crete are also vegan for half the year due to their Greek Orthodox religion.
@@Mediterraneanliving Wow! I didn’t know that! Interesting a whole populace doing that together. We could use more of that kind of unity here : )
I spent some time in Sicily and the cuisine was out of this world. I didn't have any kind of meat for the duration of my time there. Actually, I didn't even realize it until I came back to the USA. I ate A LOT, probably more than I eat here in the States. I've tried following the Mediterranean diet a couple of times, and I always got bored of it or got frustrated with it. I realize now that the problem is that the idea of "dieting" (at least here in the USA), is really focused on restricting yourself. Every time I tried a diet, I restricted myself and stopped myself from enjoying certain foods simply because they are labeled "bad." This video reminded me of my experience in Italy. I didn't have to restrict myself, and I never once thought about certain foods being bad. I ate pasta, bread, lots of cheese, and lots of olive oil. Sure, 95% of what I ate was made from vegetables and fruit. But still, I never felt like I was dieting or restricting myself. I was my healthiest during my time there.
I also realize that living in the USA, especially in my city, makes being healthy difficult. You are so consumed with work and the stress of this economy. I wish there were more green spaces in my city, and wish I actually felt safe enough to walk by myself as a young woman. In Sicily, I felt safe and comfortable. I felt motivated to walk and be active, probably because the culture is a very active one. People are always moving, people are always out and about. People enjoy the landscape, the food, the cultural festivals. I'm not saying this is impossible in the USA. Of course you can be healthy, lots of people are. However, it's not the same for all of us. Some of us really need motivation, not from people, but from our environments.
I’m going to try this way of eating, I’m in a rut. Being half Spanish ( Barcelona) my grandparents; I miss how my dad ate when I was little. He grew up eating a Mediterranean diet and they were not rich, he grew up in the depression.Yes, they had wine at dinner, a small amount for kids
I’m just starting this diet after a lot of research. Glad I found your channel. Thank you
I ran across this channel a couple years ago and keep coming back to it for inspiration and reminders how good this way of eating is. One year ago I told myself I needed to be more careful what I was eating. I was shocked as I started being more mindful and staying very close to this diet I dropped 25 pounds and feel so much better. At 78 it reminded me we can do this no matter what age we are. Keep up the good work.
May God bless you and protect your beautiful family, I just started Mediterranean Diet, and your channel is very helpful :)
- Rayn From Saudi Arabia
Thank you for these videos. I'm suffering from lack of knowledge about what is healthy and what isn't. It's having such a bad impact on my academic lifestyle. I end up making bad decisions for weeks since I don't know things, and it just exacerbates my assumed food addiction and shows my lack of self control. I hope to use your channel to learn more about a diet i'm interested in, and maybe save myself!
Thank you for your comment. If you go online you can easily get confused because everything is contradictory. Look to the healthiest people in the world and how they eat and live. That is the key.
@@Mediterraneanliving I have the book Ikigai at home that talks about some good things related to food and longevity in Okinawa. Will pick it back up! Thank you very much. Enjoy the season!
Switch to a whole food plant-based diet
Your videos are really great, Bill. Keep it up! Ideal for outpatient care, I recommend your resources all the time :)
Great upload and congrats on your beautiful family and teaching your daughter the healthy way to eat and also give gratitude for the meal.
How refreshing and postive energy ! Thanks
Love this, thank you! I’m going to incorporate more Mediterranean dishes into my diet in an effort to boost my mood and reduce inflammation. I’m vegan and don’t drink alcohol so I will be getting my protein from the beans and legumes and vegetables.
Thank you! I’m just starting this journey and this is so helpful. I’m now subscribed looking forward to more. Your family is precious ❤
Glad you enjoyed it!
Finally i have found you!! Thank you for your real, non- gimmicky information about healthy food!
What a beautiful family to go with the beautiful food! Thanks for sharing with us.
You are welcome!
I've looked at all the different ways of eating and the Mediterranean Diet makes the most sense and it tastes good too. I'm buying the ingredients for this tomorrow. Thanks to you and your family. I loved your daughter's song.
Hello Bill from our farm in New Hampshire. I just ordered your Foods of Crete cookbook today. I have always gravitated towards rustic foods. I also ordered a rustic countryside French cookbook. My eyes glaze over at the thought of extra virgin olive oil, garlic, butter, black olives, salmon, cheeses, all the herbs and spices, sour dough bread and all those fresh vegetables and fruits. So I think I am a good candidate for a Mediterranean diet. Plus I found a Moroccan cookbook at our library book sale. Thank you for your dedication ~ Diane
This stuff is lit. As someone with NAFLD which I got from eating the standard “western” diet I’ve been grateful to the Mediterranean diet not only for being bountiful but also it tastes really good to. And it has helped me loose weight.
Thank you for sharing your knowledge.
"Dirt made my lunch...": love it! It's humble and grounded, literally and etymologically!
Love this I'm diabetic type 2 sadley it's come on with age and over indulging thanks so much and your family a delight loved what you had to say about it do you have any more videos ??
Beautiful family. And thank you for the information.
Great video thank you for sharing!!
This was such a lovely video! So glad I stumbled across it. Sophia's song at the end was too cute!
more vids please. you guys are the best!
Living the life, I love the simplicity
Excellent video …delicious meal and a beautiful family!!! thanks 🙏
You are welcome!
Jusr started watching your videos!! Thank you!!
Glad to find this charming and helpful channel!
Just precious!❤
The ending was too cute!! I’m learning so much from this channel! ❤
Thank you for this video, very useful
My favourite series on CZcams right now.😍😍😍😍
Thank you!
im an aspiring nutritionist and dietician, and i love your content! thank you for sharing this!!
Glad you are enjoying it! Good luck with your studies!
Love it, "Dirt made my lunch"! Hello to all from the east coast of Canada. Looking into starting the Mediterranean Diet on the advise of my Cardiologist and Dietitian and thank you for your introduction.
excellent diet and the way you explain is so good 👍
Thank you for this easy-to-understand video as my Doctor strongly suggests I start the Mediterranean Diet. Also, thanks for sharing your beautiful family with us.
Going to give this a try, your meal looked delicious!
What a fantastic video! Your family is adorable! ❤
Thank you.
This is the first cooking video I have watched online and I have to say I loved it you got to the point and you have a wonderful family. Thank the dirt :) Now this made me happy because no on thanks the earth to much and well its all we have and if we do not show love for it we don't deserve to have it. I went to Greece when I was in high school and i fell in love with the food and people. That was when i was 19 or so now I am 51 and I can tell you I still eat Mediterranean because of that trip so long ago. I remember being able to have a drink there and I thought it was so cool but more than the alcohol what shocked me was I had a shot of their espresso and this was before starbuck and all the coffee places they had beautiful cafes there with with foods i had never seen before coming from a farm in Wisconsin I was so overwhelmed it seemed like a fairy tale to me and the girls were so different as well they spoke so many languages and I only spoke one. lol Anyhow your show made me think of a lof of things and how food is always at the top of the list for remembering things. It must release some kind of chemical like DMT for it to be so powerful.
You are exactly correct concerning the food type used in the MD. Red Wine, absolutely.
That little song MADE MY DAY. 🥰 thanks for an informative video
You're welcome!
What a lovely family! ☺️
And of course, thank you so much for posting this and giving this explanation of the Mediterranean diet! My doctors are speculating I may have arthritis, but I also have bipolar disorder, severe allergies, asthma, eczema, and have had a [luckily] brief bout of cancer. In other words my body is FULL of inflammatory conditions lol. So even though my diet is not the worst (I don't eat fast food, fried foods, and avoid prepackaged foods as much as possible - but I drink a LOT of milk and not as many fruits and vegetables as I should), I decided it was time for me to REALLY base my diet off of this, not just having similar foods here or there but actually basing my diet off the conceptual structure of the Mediterranean diet itself. So yeah this video was very, very helpful. Thank you so much!!!
Also fun fact, my mom is from Spain and drinks one glass of wine every. single. night. And despite like 15 years of chain smoking, I thank the sky every single day that she doesn't have any severe health problems. People joke that it's the wine. XD But she herself has said, "It's not that I drink wine every day. It's that I drink alcohol in moderation. You Americans drink alcohol like it's water, of course it's going to affect you poorly!" So there's my mom's words of wisdom for you. =)
Your mother is right! Red wine, in moderation, is supposed to be good for your heart! I spent a lot of time in Europe and always notice how there are so many old men sitting around in cafés, smoking (women too, but less so). Especially in the southern European countries. Actually, one only has to walk around countries like Italy, Spain, Greece, etc. and look around and you begin to wonder, "What are we doing wrong?" In addition to food, it is a whole lifestyle, partnered with an outlook on life, that helps them live longer, happier lives. While in America, we never embraced the old world ideals that seem to keep them so happy. The one thing we can do, that should help is to, atleast, mimic their diet!
Milk is not a huge part of their diet, btw. Dairy and cheeses are, but nothing processed. I always learned that milk is horrible for one's health, especially if someone suffers from congestion, inflammation and other ailments. Try swaping out milk for vegetables and see how you feel! If you start to feel better, remove dairy altogether for a few weeks and see if it helps. Keep a food journal--it helps!! Good luck!
@@skontheroad in the US, we allow a lot of pesticides and hormones, along with additives into our food. I believe most of what we allow has already been banned in Europe and South America. So if you live in the US and you’re trying this diet -grow your own food or buy organic.
I take offense to your comment you Americans drink alcohol like it’s water. Obviously some do but that is completely false. I’m sure Spain has its own alcoholics and chainsmokers and problem People.
I love this!!
Looks like a gorgeous meal!!! I'd love to see more of what your lovely family eats!
More to come!
I recently discovered sundried tomatoes in olive oil. I'm hooked!
Wonderful informative video 👏👏👏
Very nice. Thanks. Best scene was last!
Dude that was the most adorable song I've ever heard lol. Thanks a bunch for the great diet content as well!
I’ve made Horta after watching this and it is fantastic !!
Just got told to do this diet after a neurologist appt for migraines. I already don't eat meat other than seafood but I want to find time out to help. Thank you for this video. 1 year later and still a very great video!
Great vid, thx
I actually found this because my doctor told me I have issues with my gallbladder and to try this diet out. I am on day 3 and I’m going to be honest. It’s a hard switch because I went from fast food and sugary coffee every day to very little/none of that. I never thought I was addicted to sugar or fast food until now.. 😂 but when I tell you the way my skin has cleared up so far already and how I’ve already lost 4 pounds when I feel like I’m eating a lot is wild. If anyone has tips or advice about gallbladder health please feel free to share ❤
You are so kind to share your wisdom and knowledge of this diet with all of your viewers and for that, I thank you. Now, please answer me this- is white rice and white pasta acceptable, or should it be brown rice and whole-wheat pasta? Does it really matter which type?
Even though common nutritional knowledge says to eat brown rice and whole wheat pasta, neither is eaten that much in the Mediterranean. Semolina pasta and white rice is typical.
@@Mediterraneanliving Good to know! Thank you for your reply!
Great video!
I enjoyed your video so much.
Thanks
I love it!! Dirt made my lunch! Thank you for all the good info!
My sister found you about two weeks ago and I'm hooked!
Welcome!
Im doing your 10 week course (it's great by the way, I'm pleased it's not asking me to make every change in week one) and today I happen to making horta & potatoes! Lol. I can just watch you now & put the recipe away 😄
Enjoy the horta and potatoes! I'm glad you are enjoying the program.
Great video, thanks for sharing! Subbed 👍
Thanks for the sub!
Thank you for the info! Love your daughters song!
You are very welcome!
I keep telling everyone who will listen: Mediterranean diet is the best, less restrictive and more sustainable diet than all the others! Delicious food! Thanks for the video!
My doctor told me to try out the meditation diet. So glad I found your channel 🙂
Meditation diet = 🧘♂️
Very informational! Your daughter is adorable ❤
Here because it feels right its what I was doing before keto and my body said hey girl what you doing get back to your roots for health. Had so many dizzy and hypoglycemia episodes, scary put me in doctors office! Here to feel healthy and alive again.
Thanks I found this. My doctor requested me to do Mediterranean diet as I have a liver problem.
I just signed up for your 10 week weight loss program. Although I lost 70 pounds with the McDougal starch based diet and have been on it for years, I find zero satisfaction in eating....it's just fuel and nothing more. Dr. McDougal says that the fat you eat, is the fat you wear.....and I am nervous to try eating a Mediterranean diet. Loving what you are eating, while not gaining weight seems like a fairy tale....one I am hoping will have a happy ending.
"Dirt made my lunch!" That's sweet, Sophia. 🥰Thank you.
Very lovely family.
Awesome! I love the song too! Great job!
Thank you!
Very informative and well presented video!! Your daughter and wife are very lovely, especially with that cute song!!
👏👏😊🌸🌸
I was wondering, is there a way to cure hypertension/high blood pressure trough diet?
That food looks great and your daughter is adorable🥰
Thank you!
I went to Italy and Greece last year for my 50th…the food was absolutely DELICIOUS and with all the walking, I ate and drank and did not feel anywhere near what I have felt when I eat back home here in the US…but this year and most recently the last two months, I have been making my own foods from scratch and it’s been amazing!! And with that that, I have started to lean more into this way of eating so I appreciate this video.
Thank you! Cooking at home is definitely the best way to know you are eating healthy.
You have an adorable family ❤ God bless
Two other things that make people in that location healthier: 1. Universal Healthcare. 2. Clean food/soil/water.
Good points. Plus everyone walks everywhere.
You guys are such a cute family, and the food looks delicious ❤
Oh my goodness your daughter is soooo adorable and I love her song ❤
I lived in Italy last summer and was my healthiest. Came back home got injured at work and now have sciatica and poor diet. Need to get back on track. Thank you for helping.
You are welcome. Hope you begin feeling better.
Amazing video ! People are SO carb and fat phobic these days 🙄 but this is where the heath is !
Great video! To my believe, delicious meal comes from the food itself. Therefore, embrace how to grow vegetable and food locally and it’s best to have a small farm in everyone’s communityz
PRAISE THE LORD PSALM 150!
THANK YOU FOR THIS VIDEO, I'M GRATEFUL FOR THIS MIRACLE VEDIO AS TO WHAT WE SHOULD EAT!!!!
Super
Thanks for all these ideas. All the food looks incredibly tasty. Planning to make major changes to my daily food intake, for weight loss, general health, and especially to improve energy.
Also, love the adorable song! 😻 I don't think it's too late to start singing it before every meal at soon-to-be 56? 🥗🍲😁😉
I love the song!
Oh my goodness!!! DIRT YOU MADE MY LUNCH! Is the greatest most bestest end to the video!!!
Aww super cute family
This food looks amazingggggg 😋