In the past two years, I have noticed that my arthritis pain has increased. I am at a different place this year than I was last year. We want to travel and it hurts me to sit. I am on a heavy dose of medication and I don’t want to make my chronic kidney disease worse.
I have read extensively on how reducing inflammation in the body, may reduce pain. There are all kinds of diet alternatives, such as low-carb, gluten-free, no sugar and that is just the tip of the iceberg.
When I looked at the Mediterranean Diet, it seemed to be the most nutritious and still included foods that I like to eat.
The concept is derived from the eating habits and meal customs of countries that are based around the Mediterranean Sea. Residents enjoy olive oil, red wine, delicious vegetables, and more.
One side benefit is that your cravings for sweets may dissipate and you’ll be able to enjoy a burst of energy because your blood sugar becomes more stabilized throughout the process.
Let’s look at the Mediterranean Diet and how it works:
Eat Healthy Fats
Let’s look at some examples of healthy fats. Nuts, olives, and avocados are good enough to eat by themselves and your food will have more taste. Eating healthy fats helps keep you full so you won’t be as tempted to snack between meals.
I like cashews, peanuts, and macadamia nuts, but my favorite is Brazil nuts. Once I start eating them it is hard to stop, so I read the nutritional label so that I can use portion control.
Eat Heart Healthy Fish/Chicken
“People should continue to eat fish because it’s a good lean source of protein and omega-3 fatty acids, which are good for your heart. Unlike fatty meat products, fish and shellfish are not high in saturated fat,” says Poulina Uddin, MD, a cardiologist at the Scripps Women’s Heart Center. “However, seafood consumers should be cautious about what types they eat.
Best choices include anchovy, Atlantic mackerel, trout, catfish, clam, crab, crawfish, lobster, oyster, pollock, salmon, sardines, scallop, shrimp, canned light tuna and tilapia.
Boneless, skinless chicken breasts are quick and easy to cook, and can be flavored in so many ways. Drizzle with extra virgin olive oil. I like the option of using fresh parsley and crumbled feta cheese.
Serve Healthy Vegetables
One thing the Mediterranean diet is known for is the emphasis on vegetables. Tomatoes, peppers, onions, eggplant, zucchini, cucumber, and leafy green vegetables can be tossed in a salad, served as a side vegetable, or combined as part of a main dish.
You Can Still Enjoy Pizza
I was happy that you can still have pizza on the Mediterranean diet. Use store-bought bread loaves for the base and add a heart-healthy tomato sauce. Top with tasty artichoke hearts, feta cheese, olives, and cherry tomatoes. Season with thyme, basil, and oregano and you have one tasty pizza.
Cook in Healthy Oils
Your cooking habits might change a bit. Instead of cooking foods in a way that’s not healthy, you’ll be using olive or canola oils and naturally occurring herbs and spices to contribute flavor to the food – not salt.
Choose olive oil flavors such as garlic, basil, lemon, Italian herb, fig, chili, orange, ginger, oregano, and even bay leaf. Get yourself a seasoning set so you can test out flavors such as cumin, rosemary, cinnamon, thyme, and more.
Invest in Some Cookbooks
You might want to get some Mediterranean diet cookbooks that align with how you like to eat. For example, if you’re a busy person, you might want to get a Mediterranean slow cooker cookbook so you can stick the ingredients in a slow cooker and let it prepare your meals for you by the time you get home.
You can find smoothie recipes for the Mediterranean diet and get recipes for yummy desserts like biscotti, chocolate-dipped fruits, baked fruits in wine sauce, grilled fruits, and more.
Find a Meal Delivery Service with Diet-Friendly Foods
You might be able to find some meal delivery services that specifically offer Mediterranean diet-friendly foods for their customers. The plan has such wide health appeal and is so popular that many companies offer it as a staple selection, so if you’re in a time crunch, ready-to-cook meals might be just the ticket to longevity with this diet.
Summary
It’s important when you’re changing your eating habits, to have foods that you like to eat. It’s also a good time to experiment with flavors and since you’re eating at home you can keep an eye on portion control.
What are you waiting for? It may take a little time, but you’re headed down the right path. Keep moving forward until you reach your goals.
https://www.tasteofhome.com/recipes/mediterranean-pizza/
