Hi friends! Happy Friday! I hope that those of you who celebrated yesterday had a safe and happy Thanksgiving. Ours was filled with family, lots of amazing food, and time outdoors. Not much more you could wish for. (Ok, just one thing: that the Pilot could have been here, but alas he was doing that work thing.)
The day started off bright and early (a little too early). I made breakfast burritos for the girls and they watched a show while I caught a quick Peloton ride. After spinning, I put Nana’s egg casserole in the oven (the best!) and we got ready to head to Kyle and Meg’s for breakfast.
At their house, we drank coffee, ate breakfast, watched the parade, and looked at the Black Friday sales fliers. It was such a fun and relaxing start to the day.
We came back home, and I put the finishing touches on Ina’s roasted maple carrot salad. (I made the dressing and did the first roast of the carrots the night before. This way they only needed to roast one more time with the maple syrup for about 15 minutes. I also started soaking the cranberries that morning since I knew we’d be gone most of the day.) Instead of goat cheese, I used this nut cheese from Whole Foods and it was AWESOME. It was a little tangy and paired perfectly with the remaining ingredients. (The salad was totally gone by the end of the night, so I don’t think anyone minded a lil cashew cheese.)
We packed up everything and headed to my Uncle’s house for Thanksgiving dinner with my dad’s side of the family. It was SO much fun watching all of the cousins run around. They’re all getting to the ages where they just want to play, all day long, and it’s a blast watching them together.
Plate #1:
(We have a family member who is Celiac, so there were a ton of gluten-free options at dinner including stuffing, gravy, and two types of pie. I’ve been avoiding gluten and dairy for the most part because of the dang gallbladder situation but was going to eat whatever because Thanksgiving. I ended up eating gluten-free all day, maybe had a small amount of dairy, and my stomach didn’t hurt at all, which was very much appreciated.)
The dessert spread:
So thankful for this little crew right here. <3
Now it’s another favorite holiday, Black Friday, and I thought I’d share some of my top finds! Are you shopping today? Let me know what you’re going after! I’m going to do most of our shopping online, but hit up Lowe’s for a new Christmas tree and World Market for gingerbread houses.
Treat yourself with a Fit Guide! Use the code BLACK FRIDAY and get 50% off any of my Fit Guides here. The most popular ones are Lean Machine and Home Workout Warrior. These are 12-week plans (text workouts that were strategically designed to progress over the 12 weeks) with meal ideas and bonuses.
Beautycounter: Get 15% off site wide and FREE shipping on orders over $50. Shop it up here! (There are minimal exclusions and holiday sets are included in the promo.)
This is also the perfect time to join Band of Beauty if you haven’t already. It’s our VIP program and gets you:
A free gift (right now it’s a full Overnight Peel, valued at $63) if you spend over $50
More top picks from the holiday collection here. If you need help with recommendations, please let me know! gina@fitnessista.com
Gift guide for her is here! My gift guide for the kiddos will be up early Monday morning if you’re shopping for the kids this week.
Splurges:
Dyson vacuum. I use this every day. It’s so great for crumbs, spot cleaning, dog hair, and easily carrying up and down the stairs.
A Peloton. This is my #1 favorite purchase of the past year and a half and I still use it 2-3 times a week. The Pilot uses it and loves it, too! Use my code to get $100 off if you decide to treat yourself with one! The code is XXKJQU
Nespresso. I’m always pumped when hotels have one so it might be time for us to upgrade.
Dyson hair drier. My friend has this one and is obsessed with it. It might be time for me to go for it…
Hope you have a wonderful day! I’ll be back on the blog Sunday morning with our December mindfulness challenge. <3
Hi friends! How are you? I hope you’re enjoying the morning. It’s been a wild and crazy week over here. I thought the girls had school today but it turns out they didn’t, so I did a scramble on Monday and Tuesday to wrap work stuff up for today and tomorrow. I finally got everything ready to go and am excited to enjoy the next couple of days with the family, eating pie, and planning our Black Friday plan of attack. I’m also looking forward to the Thanksgiving turkey burn Peloton ride! I’m taking tomorrow off but will be back on Friday with some faves + a recap from the festivities.
Some recent adventures:
A good friend had a craft night at her house and we made the CUTEST sock gnomes. When she posted the photo of the gnomes on the invite, I thought there was no way I’d be able to make on that looked that good, but it turns out that they were super easy (<— even for the craft impaired). She had all of the supplies at her house and we had a great time making our gnomes, snacking on delicious appetizers, and drinking wine.
How cute are these lil guys?
I’ll share some holly jolly decorations soon, but here’s an entry table that makes me happy.
The Pilot and I caught a basketball game the other night and felt right back at home, devouring our El Charro nachos and cheering for the Cats. We usually like to get a mini pack of tickets (8 games) but since his schedule is so sporadic and bananas, it didn’t make sense this season. Instead, we’re just hopping on tickets when we can and our team is looking pretty amazing so far!
My favorite basketball date:
Since we’re officially in the holiday cheer, his famous nog is back:
(#neverforget)
and I took the girls to see Frozen 2 at Roadhouse. I have SO MANY thoughts on it – I didn’t love it nearly as much as the first but really appreciated the power ballad – but no spoilers. I will say that I’m still trying to figure out why they made a Cats movie since it’s the worst musical of all time.
For today, I thought I’d share some last-minute Thanksgiving recipe ideas if you’re trying to figure out what to make for tomorrow!
We’re having breakfast at Kyle’s house so I’m bringing the necessary egg casserole, and then in the afternoon, I’m taking this salad to my uncles.
I hope you have a safe and happy Thanksgiving!
Please know how thankful I am for all of you every single day. I wake up every morning so grateful for the opportunity to connect with you and hang out with you all over here. Thank you for being in my virtual circle of friends and for being so awesome. <3
’Tis the season for fun family gatherings, lots of holiday events, and wondering how the heck you’re going to fit in a workout. I’m always a fan of quick dumbbell circuits, but even more during such a busy season. It’s amazing to be able to grab a pair of dumbbells, put in my headphones, and 20-30 minutes later, I’m sweaty and energized to tackle the rest of today.
For today’s post, I wanted to share a quick workout you can do anywhere this holiday season. All you need is a medium pair of dumbbells and a mat. Please let me know if you give it a try! (As always, talk with a doctor before making any fitness changes and honor your body.)
Here’s what the workout looks like:
Form cues and tips:
Squat to upright row: Holding a pair of dumbbells, keep your chest lifted and your weight in your heels as you squat down and back. Exhale and squeeze your booty to rise, and perform an upright row at the top.
Jump squats: Make sure to land softly with bent knees. As you spring up, reach your arms overhead, and try to create some lightness within the movement. Squat as low as you can and reach up as high as you can.
Curtsy lunges: Cross one leg back and behind the other, and come down into a curtsy lunge. The front foot stays flat on the ground and the back foot has the heel raised off the floor.
Biceps curl to overhead press: Holding a dumbbell, squeeze your biceps and exhale as you curl, inhale to bring the weights up to 90 degrees and exhale to press up overhead.
Push-up to renegade row: Start in a plank position, on your knees or toes, holding dumbbells in both hands. Keep your hips down in line with your spine, and exhale, squeezing your chest, to rise.Lift one dumbbell up and squeeze your back to bend the elbow in towards your torso, keeping the elbow close to you. Lower down and repeat on the opposite side.
Scissors: Exhale to left your head and shoulders off the ground, reach to hold onto the back of your knee with both arms . Keeping legs straight or bent, and core tight, switch your legs.
Note: These pics were originally taken as part of a paid sponsorship, which is still in the approval process, but I wanted you guys to have access to this workout content for the holidays. I covered the cost of the clothes out of pocket.
These tights are supportive, not see-through (<— very important) and are perfect for strength workouts and Orangetheory. They also have a great range of sizes available.
This fleece is a classic Under Armour staple and they also make easy holiday gifts. You can find them in so many different colors for women, men, and kiddos. They’re very soft and cozy for lounging around or to wear to and from the gym.
Please let me know if you give the workout a try and what you think! I’m going to catch a quick cardio workout and meet up with a friend from college for coffee.
Hope you have a wonderful morning and I’ll see ya soon!
In case you needed another excuse to shop all the cuteness, from now until December 6th, every order you place in the LSF shop automatically enters you for a chance to win Katie’s Mystery Box! Checkout all the incredible deals we will be rolling out this week for you and get ready to stock up…
Hi friends! Happy Monday and happy Thanksgiving week! I usually wait a little longer to post my gift guides, but since I realized that many of you are shopping this week (like me!) I figured we could get the party started! I always have so much fun putting these together and love hearing about your gift ideas. If you have any great gift ideas for moms, sisters, BFFs, aunts, or something on your personal wish list, please share in the comments! Let’s have a virtual shopping party. These are all ideas that I think would make awesome gifts this holiday season. They vary in price points and many items on the list below are things that I use and love (or have my eye on for myself heh heh).
2019 Holiday Gift Guide for Her
For the fitness lover:
Wireless sport headphones. The Pilot and I both have these and LOVE them. I’m kind of weird about how headphones fit my ears and despise hard plastic, and these are soft and cushy.
My favorite leggings ever. They’re not super expensive, have a flattering high waist, are thick, dreamy fabric, and come in quite a few different colors.
A jade roller and gua sha set. This is the one I use every night before bed. I’ve read a lot about these, and am a huge believer or “use it or lose it” when it comes to the muscles in your face. This helps to stimulate blood flow and increase circulation, and I’ve found that it decreases puffiness.
Counter + skincare essentials. All of the Beautycounter faves including the overnight peel, new lotus cleansing stick, brightening facial oil (plant-based oils and vitamin C) and charcoal mask. (Bonus: it’s 15% off right now and free shipping on orders over $50!)
A Phlur perfume or candle. I avoided perfumes for years because of the ingredients – I used an essential oil roll-on instead – and finally found one with clean ingredients that’s nontoxic. The Ameline smells like a dream (so floral and girly) and I also love Hamani.
– Plan a fun girls’ night out with cocktails and a show or a movie
– A class pass or punch card to her favorite workout studio
– Treat your friend to a spa service (bonus points if they serve lunch + champagne)
– Shopping for a new mom (or any mom)? Attach a little note that says, “Good for one nice long nap or some time alone, whenever you need it.” And let her use it! I promise you’ll make her whole day.
So friends: what’s on your personal wish list this year? Any great gift ideas for your BFF or the ladies in your family?
xo
Gina
*Note: none of my gift guides are sponsored, and companies are not able to purchase spots on my gift guides. These are all items I curated myself and genuinely think they’d make awesome gifts for someone you love. Affiliate links are included, which don’t affect purchase price but enable me to earn a small kickback. Thank you so much for supporting this little blog. <3
Hi friends! Happy Friday! How was the week? Ours flew by since we got home from NYC late Monday night. I guess Tucson thought we would miss the colder weather because it’s been rainy and wintery all week! I’m loving it.
Tuesday, I was slammed with work stuff and my inbox was on the verge of combustion, but I had a day date planned with some friends from the gym. We went to Creative Kind Shop and dyed our own indigo tea towels. It was SO much fun – and Creative Kind is a very cute and unique little spot if you’re visiting Tucson or local and haven’t made it out there yet – and it felt good to step away from the screen for a bit and spend time with friends.
(+ a sandwich and salad from August Rhodes since I was kind of in the neighborhood and we had zero groceries when we got back.)
To be honest, I’ve been in a bit of a funk since my Tata passed away and haven’t quite found my mojo again.
I didn’t expect to feel *normal* so soon after, but it’s almost like everything has an extra weight to it. Like mundane things are a bit more challenging. This is why the podcast has been dark for a few weeks, but I promise it will be back eventually. The good news is that I found an awesome therapist here in town and have been so thankful for her guidance during this time. (I’ve been looking for a good one since we moved back and somehow the stars aligned in the past couple of weeks.)
She recommended this book to me and I can’t wait to start reading it:
(She said that going to NYC with Liv the day after the funeral was a great example of resilience. I felt the same way; it was very healing and was a nice bit of joy amidst the sadder moments.)
On the plane back to Tucson, I started Little Fires Everywhere and was instantly intrigued by the characters. It’s a fast read, too. I’m not sure how it ends (no spoilers lol) but so far, I definitely recommend it.
Before I jump into this week’s Friday Faves, I wanted to say CONGRATS to the winner of the Beautycounter giveaway! The lucky winner is Rachel (comment #97) who said, “I’m looking forward to spending quality time with family and friends. <3” I emailed Rachel last night so I can get the goodies sent out this weekend. Stay tuned for my annual Favorite Things giveaway in the next couple of weeks! I’ll also have holiday gift guides starting on Monday.
Speaking of Beautycounter, exciting news: CLEAN Friday starts today!
Get 15% off site wide and FREE shipping on orders over $50. Shop it up here! (There are minimal exclusions and holiday sets are included in the promo.)
This is also the perfect time to join Band of Beauty if you haven’t already. It’s our VIP program and gets you:
A free gift (right now it’s a full Overnight Peel, valued at $63) if you spend over $50
More top picks from the holiday collection here. If you need help with recommendations, please let me know! gina@fitnessista.com
It’s time for the weekly Friday Faves party! Here’s where I share some of my favorite things from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below!
Good eats:
Sharing some Thanksgiving recipe ideas if you’re planning for next week!
I’m going to run a December Mindfulness Challenge to help with the stress of the holiday season. Stay tuned for next week’s Friday Faves for all of the details, and I’ll also email everything out. (Join my newsletter here.)
The Mediterranean Diet is a way of life that involves eating real food: vegetables, fruits, whole grains, legumes (beans), some fish, and a whole lotta “healthy” fat.
Plus a little red wine.
It gets its name from a few key countries on the coast of the Mediterranean Sea, and studying the dietary patterns of the people who live long lives in that area.
When experts discuss the Mediterranean Diet, the words “heart-healthy” will almost certainly be attached.[1] It’s the reason the Mediterranean Diet shines like a crazy diamond, because who DOESN’T want a healthy heart?
So why does this diet make your heart healthy, and why do people tend to lose weight on it?
Simple: Every item listed above falls into the REAL food category. When I say real food, I mean stuff that came from the ground, grew on a tree, grazed on a field, flew through the air, or swam in the water.
Here’s another way to put it: If your great grandma from the old country wouldn’t recognize it as food, it probably doesn’t fit into the Mediterranean Diet.
Sorry Pop-Tarts, Big Macs, and Coca-Cola.
Logically, the reason this diet gets good grades makes sense. Of COURSE a diet composed of REAL food like the Mediterranean Diet would have REAL health benefits.
And those benefits are awesome!
The diet has been linked to a plethora of benefits, including a reduced risk of heart attack,[2] and even the retention of cognitive abilities to help stave off dementia.[3]
At this point you might be wondering:
“Steve, I like the cut of your jib, and this diet sounds pretty good. So, just eat real food, got it. But what about all these benefits I hear about olive oil? And I thought pasta was unhealthy. That’s a crucial part of the Mediterranean Diet too, right? Tell me more.”
I got you, boo.
Where did the Mediterranean Diet Come From? (The Mediterranean Diet Pyramid)
Believe it or not, this diet wasn’t created by a goat herder in the Greek countryside.
It was actually theorized by an American scientist back in the 50s, and started gaining popularity in the 90s.
Have you heard the name, Ancel Keys?
He’s a doctor from back in the day (think 1950s) often credited with popularizing the idea that saturated fat leads to deadly heart attacks, a la high cholesterol levels in the bloodstream. We went in-depth on this very controversial subject in “A Beginner’s Guide to Cholesterol,” so I won’t rehash it here.
The reason I bring Keys up is because he was one of the early founders of the Mediterranean Diet.
Keys formulated this diet after poring over data and research and identified that people in Greece and Italy statistically lived longer than other populations he studied. Farmers working until the age of 100 wasn’t uncommon on the Greek island of Crete.
So what was the big secret?
Are the people of Crete actual descendants of Atlantis with special DNA and olive oil running through their veins?
Not really.
Keys noted these Mediterraneans had low saturated fat intake, getting fat instead from olives and fresh fish. He also noted low instances of heart disease, and thus declared something like, “low saturated fat consumption causes fewer instances of heart disease and leads to a longer life.”
Now, if you’re a nerd like me, you are hopefully aware that “correlation does not prove causation,” that even though two variables are correlated, it doesn’t mean that one causes the other.
But it was a great story, backed up by logically sounding data from an accomplished researcher, and the hypothesis became “fact.” Thus, the hypothesis of the “Mediterranean Diet equals long life” continued to gain steam, and Keys work went on to define a huge portion of America’s nutritional guidance over the past 60 years.
Fast forward to the 1990s, and the Mediterranean Diet story reached the mainstream media with the help of a group of researchers, who decided it was time to popularize and proselytize its benefits.
In a controversial and complicated part of the story that’s much lesser known, these researchers focused on Greece and Italy, ignoring data from any other Mediterranean population that didn’t fit their narrative.
Together, under Walter C. Willett from Harvard School of Public Health, they came up with the ‘Mediterranean Diet Pyramid.”
I know what you’re thinking. Yes, this DOES look just like the food pyramid you were taught in grade school! But with more real food. And wine. And dancing.
I told you Keys’s work was very influential in the guidelines we all grew up with! So that concludes today’s history portion of the article.
Back to getting weird:
What Do You Eat on the Mediterranean Diet? (Food List)
As I already pointed out, the Mediterranean Diet focuses on REAL food that’s found in the Mediterranean (duh).
It’s one of the things I love about it!
Below are our recommended types of food, examples of each, and substitutes in case you don’t happen to live on Sicily or Santorini:
Vegetables. Common Mediterranean Diet staples are artichokes, arugula, Brussels sprouts, celery, and peas, but seriously any vegetable you enjoy is good enough! So go wild. Hate veggies? I got you.
Fruit. Figs, mandarins, tomatoes (yeah it’s a fruit), and pomegranate are common to the area, but fruit like apples and oranges works too. We’re fans of fruit, just don’t eat 5,000 calories of fruit and wonder why you’re not losing weight!
Whole Grains. Barley, buckwheat, oats, rice, and wheat, in the form of fresh made wheat pasta, whole wheat bread, and pitas. Whole grains are encouraged in just about every article on the Mediterranean Diet. When we say “whole” we mean minimally processed, and are consumed in significantly smaller portions than you’re probably used to.
Legumes. Think beans and lentils: a great sources of protein and fiber that also happen to be delicious. Hummus, a dish from the Mediterranean, is made out of chickpeas (a legume).
Dairy. Remember that pyramid from a moment ago? You’ll see that dairy is higher up, meaning to consume in smaller quantities. Why? because researchers were concerned about saturated fat. With the Mediterranean Diet, dairy tends to comes from cheese like brie, feta and parmesan, and Greek yogurt (though I assume there they just call it “yoghurt,”).
Fish. Fish are packed full of Omega-3 fatty acids (good!), which tends to be deficient in most American/Western diets and has been linked to health ailments.[4] Fish like cod are found in the Mediterranean, though you could go with options like tuna or salmon too.
Poultry. Factoid: Did you know there are roughly three chickens on Earth to every person? Roughly 20 billion fowl share the planet with us. I’ve been sitting on that statistic for a while and was antsy to share. Anyways! Go ahead and eat your preferred poultry, which could also include turkey and duck.
Healthy Oils. Olive oil. If there is one specific food linked to the Mediterranean Diet, it’s olive oil. Olive oil is touted for its monounsaturated fat, unlike the saturated fat of say butter. Personally, I think both are fine. But I encourage people to eat plenty of healthy fat, as demonstrated by our “Beginner’s Guide to the Keto Diet.” So go ahead and use olive oil.
How much of each category should you eat? That’s a good question, and depending on your quantity of each categories, you may or may not lose weight (I’ll cover all of this in a section below).
In addition to that, everybody does the Mediterranean Diet differently:
Some argue that dairy shouldn’t be in the Mediterranean Diet at all, because it contains saturated fat.
Others would say red meat should be listed above, because Mediterranean dishes often include lamb.
Depending on which country in the Mediterranean you pick, your “diet” will be very different.
You’re never going to get a straight answer on this, and that’s okay! This diet is loosely based on a region, in a moment in time, as interpreted by researchers with an agenda.
The reason I’m telling you this: I don’t care where the diet came from, or the story told around it. The same is true for Paleo (I don’t care about cavepeople!) – we don’t care about the story; we only care if the story helps people make healthier food choices.
Don’t get bogged down in the details or the dogma or the history. Instead, look at the list of food above. Shift your eating and go for big wins, by eating protein and real food as listed above, and you’ll be much better off than you are currently.
Which brings me to my next point…
What Foods Are Not Allowed on the Mediterranean Diet?
Yup, there are definitely “you’re doing it wrong” foods when it comes to the Mediterranean Diet. If you’re gonna go Mediterranean, please cut wayyyy back on the following:
Added sugar. This. If all you did to improve your diet was cut out added sugar, you’d be well on your way to improved health. Ditch the candy, soda, and ice cream and you’ll make me very happy. I’m generally pretty happy, but this will really put things over the top.
Refined grain. Oh Mediterranean Diet, you do get me. The second thing I would tell people to do to improve their diet would be to cut out refined and processed grains. Your body’s blood sugar can react to it almost the same way it does to sugar.
Refined oils. Dump out all rapeseed oil, soybean oil and canola oil. When they’re heated, like they do when undergoing refinement, they create free radicals. Which aren’t as fun as they tend to sound, because of the whole “not good for your health” thing.[5] Science, you should really think of a less awesome name here.
Processed meat. High quality meat will have better nutrients and fatty acid profiles than its processed counterparts. So cut back on uber processed deli meats and hot dogs. As for bacon, that’s your judgment call, partner.
Now, the above shouldn’t be too much of a shocker. Are you starting to see why the Mediterranean Diet is popular and reputable? It keeps things simple!
Eat real food.
Avoid unhealthy food.
Use olive oil.
Of course, this is ALL easier said than done, and whether or not you’ll lose weight on the diet is juuuuust a bit more complex than the above.
Will I lose weight on the Mediterranean Diet?
Short answer: It’s certainly possible.
Longer answer: If you currently eat a standard American diet full of processed food and sugar, the Mediterranean Diet will probably help you shed body fat if you can stick with it consistently and follow it intelligently.
I’ve talked about this extensively in our “Beginner’s Guide to Healthy Eating,” but the trick of any self respectable diet rests on eating REAL food and eliminating the bad food.
It focuses on real food that people in Mediterranean Europe have been eating for generations. Fresh vegetables, fruits, and fish are nothing new to the people of Greece! If you went back into the days of antiquity, after slaying a minotaur, you’d bask in a feast of fish, olives, and berries.
Of course, ALLLLL diets come with a big fat caveat:
Knowing you should eat fresh veggies, fruit, and fish is VERY different than actually sticking with it when life gets in the way, your kid gets sick, and you have to pick up a second job.
We all know we should eat better. But HOW to eat better, consistently, permanently: that’s where lasting weight loss and decades of healthy living happen.
This is the big reason why we put such an emphasis on nutritional planning for each person in our 1-on-1 coaching program: you have to make the diet work for YOUR specific life situation!
So, the reason the Mediterranean Diet works is the same reason other diets work: eating real food makes you more likely to consume fewer calories on a consistent basis, and you can’t defeat thermodynamics. Eating 5,000 calories of pasta and fish, though technically allowed on the Mediterranean Diet, will still result in weight gain.
So yes, if your current eating habits aren’t great, moving towards a Mediterranean Diet would be a solid move, especially if it helps you change your relationship with food and teaches you about portion sizes!
I’ll admit there’s controversy on how the Mediterranean Diet was formulated, but it ALSO encourages people to eat more real food, in smaller quantities, and has a good chance of weight loss if your changes are permanent.
Just remember: temporary changes create temporary results. If you follow a Mediterranean Diet to lose a few pounds and then go back to how you eat now, you’ll end up right back where you started!
We want small wins, permanent changes, and momentum!
Our entire coaching program is based on helping busy people make these small lifestyle changes.Nothing too scary, but impactful enough that their lives can be quite different in six months to a year.
Should I eat whole grains, dairy, and legumes on the Mediterranean Diet?
Should you eat grains, pasta, rice, etc, as allowed on the Mediterranean Diet?
If you can keep your portions under control, sure.
As we cover in our Guide to Healthy Eating, carbs and fats (cheeses) are oftencalorically-dense, meaning you’ll have to be careful not toover consumeif you’re managing a daily calorie goal.
My recommendation: treat yourself like a scientist and treat this as an experiment:
If you are following a Mediterranean Diet and consuming dairy, grains, and legumes and you’re getting results and a clean bill of health from your doctor, GREAT! Keep doing what you’re doing.
If you are following a Mediterranean Diet with dairy, grains, and legumes and NOT losing weight, try minimizing your consumption of some/all of these things to see if that changes things.
I know how tough it can be to eat just HALF of something on your plate, or eat a smaller portion of a food you really enjoy, so I’m gonna share with you a diet that is picking up some steam, and might be a good experiment for you to consider.
Should I Consider a Low-Carb Mediterranean Diet?
What happens when you cut out the grains and dairy from a Mediterranean Diet?
You end up with a low-carb Mediterranean Diet.
This diet has actually been tested and named, in what is referred to as the Ketogenic Mediterranean Diet or Spanish Ketogenic Mediterranean Diet (SKMD).
The fat mostly comes from olive oil, there’s still red wine (I swear I’m getting to this), with plenty of green vegetables and salads for carbohydrates. Plus fish for protein. Lot’s of fish. In Spain, fish is a main component of diet, hence the Spanish in the SKMD.
And who would have thunk it, it works!
The SKMD has been shown to help improve fatty liver disease and metabolic syndrome.[6] Not to mention the SKMD is effective for weight loss and waist circumference shrinkage.[7]
I’ve already covered the ketogenic diet extensively, so I won’t get into it (seriously, go read that post – it also has cute animal gifs) here. If you are going to pick a modified version of the Mediterranean Diet, the SKMD would be the optimal choice in my opinion.
Overwhelmed with Mediterranean, saturated fats, keto, or SKMD?
I hear ya.
Navigating all of these diets can be really tough. And maybe you’ve even tried the Mediterranean Diet before and couldn’t get the results to stick. That’s because diets are challenging, and life gets in the way.
If this is you, and you don’t have time to figure out how to make food work for your busy lifestyle, Nerd Fitness has a pretty sweet 1-on-1 Coaching Program to create custom solutions for each client that fits their life!
You can schedule a free call with our team to learn more by clicking on the image below!
Easy Mediterranean Diet Recipes
Need some help figuring out what all this will actually look like on a plate?
After all, just having a list of foods is like having the ingredients of a cake. It’s definitely not the same as having a cake.
Sorry for making you think about cake. I’ll go do 10 push-ups as punishment.
And I’m back.
Because I like you as a person, I did some research and found some super simple recipes for the “standard” Mediterranean Diet:
If you have other favorite recipes or resources, leave a comment below so I can add them here to this list!
Why Is the Mediterranean Diet so Healthy? (Other Lifestyle Considerations)
So far in this article, we’ve only focused on what to eat. Which is logical, because the Mediterranean Diet is first and foremost an eating regiment.
Whether you live in midwestern Ohio or Timbuktu, you can mimic the nutritional strategies of a centenarian Mediterranean thanks to global markets.
However, I’d be an idiot if I didn’t also mention all the other lifestyle benefits certain Mediterranean people have that ALSO factor into their longevity:
Meal time as a social event. In a traditional Mediterranean household, friends and family come together over food as an experience. This allows conversation to integrate into the meal, which extends the amount of time spent consuming food. The faster you scarf down food, the more of an insulin response you’ll create, and the more likely you’ll be to overeat when more food is available.[8] It takes your body time to realize it’s full, which happens too late when you are scarfing down food mindlessly in front of a screen.
Smaller servings. When comparing Western meals to those of Europe, one thing becomes plainly obvious in most situations: we tend to eat more food than our friends across the pond. Our plates are bigger and our servings are larger. And all other things being equal, the bigger the portion placed in front of you, the more you’ll probably eat.[9]. Want to eat less to help drop some body fat? Eat smaller servings by using smaller plates! You can trick your brain into eating less food. Here’s the study where they demonstrated just that.[10] Boom, science.
Move naturally. Think of life in the Greek islands back in 1950s – how many of these people spent an hour in a car commuting to a desk job where they worked 60 hours a week? Probably not many! Instead, it was a LOT more walking and local living. You can replicate this by spending more time walking and less time sitting! Every step starts to add up to a lot of physical activity. Plus, wine can add to spontaneous dancing like Zorba the Greek (seriously, the next section is about wine, you’re almost there).
Take a nap. It’s not uncommon for people in the Mediterranean to take a nap after lunch. This could help with their waistline. I know this is common knowledge, but getting plenty of sleep is important in your weight loss journey. Lack of shuteye has been shown to interfere with insulin responses after meals.[11] That’s right, you could be eating well, but still wreak havoc on your blood sugar by sleeping poorly.
Okay. You made it.
I’m proud of you.
You waited patiently, through this whole article and now we are at….
Can I drink wine and alcohol on the Mediterranean Diet?
Yes, you can enjoy a little wine on the Mediterranean Diet.
Hip hip hooray!
But seriously, let’s chat about this because I too enjoy adult beverages.
Drinking wine is customary throughout the Mediterranean: it’s served during dinner, to be paired with food and to encourage good conversation. Is it the wine itself that leads to better health? Or does wine add to the experience of dinner, creating an event to be remembered?
(It’s totally the latter.)
Real talk on alcohol: so many people consume alcohol that any diet that says “you cannot drink any alcohol ever” is doomed and nobody would stick with it. So in this made-up diet that claims to mimic old ways of eating, it recommends consuming wine in moderation.
I see this in every diet:
Paleo dieters drink tequila.
Keto dieters drink whiskey.
And Mediterranean dieters drink red wine.
We’ve talked about alcohol extensively here at Nerd Fitness, and one of our preferred drink recommendations is red wine. As long as you are keeping your calorie consumption under control, occasionally enjoying adult beverages can be part of your strategy.
We cool? Cool.
Exercise and the Mediterranean Diet (Workout Recommendations)
There’s nothing complicated about training under the Mediterranean Diet.
Depending on your goals, your “Mediterranean Diet” will vary:
If you’re trying to lose weight, you’ll need to watch your total calorie intake.This might be easier with the Mediterranean Diet Food List, as the focus on whole foods will generally be a diet higher in nutrients and lower in calories.
If you’re trying to gain muscle, you’ll need to consume an adequate amount of protein. You’ll likely eat a lot of fish, chicken, and eggs.
If you’re going to start a running practice, you might need some extra carbs to burn off.You may find yourself eating some whole grain pasta here and there.
The definition of the Mediterranean Diet is so broad, that you’ll be able to tailor it to any workout goal you may have.
You’ll just need to be able to define your strategy (by picking your workout goals), so you can create a version of the Mediterranean Diet that fits you!
“Steve, what are some resources to help me start working out? Can you help me begin an exercise practice?”
You betcha!
Here are some resources to help you start training on a Mediterranean Diet:
Beginner Bodyweight Workout: designed for a newbie in mind, many a Rebel have used the workout to springboard their strength training. If you don’t know where to start, start there.
6 Beginner Gym Workouts:are you like a lost sheep when you step foot in your fitness facility? Wander aimlessly no more! We’ll show you the most effective gym workouts in our comprehensive guide.
The other thing to consider would be our 1-on-1 Online Coaching Program.A Nerd Fitness Coach can create a custom-made workout plan to fit your life and situation!
7 Common Questions on Starting the Mediterranean Diet
1) “Steve, I had a grandfather who grew up on the Mediterranean and he ate differently than this. Henceforth, this diet is null and void. GOOD DAY, SIR.”
Okay that’s not really a question. And kind of rude. But I’ll address it. I want to stress again that the Mediterranean Diet may or may not be exactly what people in the Mediterranean back in the 1950s actually ate.
And I also want to stress again that it DOESN’T matter!
We only care about results, and that comes from permanent changes to somebody’s relationship and decision making with food.
So if the idea of “Eating like a Mediterranean person” makes sense to you, great!
And if your grandfather ate differently, great! Eat like him and let me know how it goes!
2) “Steve, Italy is on the Mediterranean. Pasta and pizza come from from Italy. So I can stuff my face with pasta and I’m gonna lose weight and be really good looking, right?”
Solid question. Sure. Consume whole-grain pasta while on the Mediterranean Diet, but do so in a MUCH smaller quantity than you’re used to consuming if you are trying to lose weight.
Pasta is generally a side dish in the Mediterranean. It won’t be served to you in a huge giant bowl like it is in the United States. If you do decide to eat things like pasta, do what they do in the Mediterranean, and use it to complement a dish, not BE the dish.
3) “What’s up with goat milk?”
Goats are badasses in the Mediterranean, with their ability to travel over rocky terrain. Sorry cows, step up your game.
This explains why goat dairy is quite common in the Mediterranean.
If you are deciding to consume dairy, a goat might be your new friend.[12] The milk generally contains more fat than from a cow, which fits into our SKMD strategy. Also less lactose, ie sugar. Structurally, some people have an easier time processing goat’s milk than traditional dairy.
Granted, some people find the flavor of goat’s milk off and don’t like it. But Steve can only solve so many problems. I try.
4) “Will olive oil make me live forever? The future is gonna be rad.”
Yes. It will also give you superpowers. Okay, not really. But extra virgin olive oil is great. It’s my go to for salads. Add in some vinegar and you’re crushing it in the “flavorful, healthy salad” department.
However, I don’t think it’s the secret ingredient of the Mediterranean Diet. Most praise of olive oil comes from the fact that in contains no saturated fat. Which is one of the main reasons the Mediterranean Diet became so popular. But it’s still very high in calories, so pouring tons of healthy olive oil on everything could be the reason why you’re not losing any weight!
I personally enjoy and use olive oil, grass fed butter, and/or coconut oil depending on the meal. So, if you love olive oil and put it on everything, great. Just know that it won’t do your laundry, wash your dishes, or tuck you in at night. Or make you live forever. It’s oil from olives.
5) “Steve, can I use canola oil instead of olive oil?”
Despite what other sites suggest with the Mediterranean Diet, I would advise minimizing canola oil consumption and seek out other solutions where possible. Canola oil is a vegetable oil mostly derived from rapeseed, it’s often heavily processed, and actually creates a small amount of trans fat.[13] Bad news bears. If you need a substitute for olive oil, go with avocado or coconut oil.
6) “Do I HAVE to eat seafood? I don’t enjoy the taste of fish, and I believe that “fish are friends, not food.”
I get it. Fish isn’t for everyone. I actually don’t like fish myself, despite growing up in a fishing town on Cape Cod.
I know, sacrilegious.
No, you do not need to eat fish to follow the Mediterranean Diet. The reason seafood is recommended on the Mediterranean Diet is because it’s generally low in saturated fat and plentiful in that region. But again, I’m not a big supporter of reducing saturated fat intake at all costs. So if consuming fish makes you gag, don’t torture yourself. Stick with chicken or turkey. Or…
7) “Should I really limit red meat on the Mediterranean Diet?”
I may be summoning the wrath of the Mediterranean gods with this one (forgive me Zeus), but limiting red meat may be a goal without merit. I know. I can see the clouds and lighting bolts forming now.
But as Rule #8 of the Rebellion states, question everything. Even “wisdom” from the old countries.
And that includes the conventional wisdom of limiting red meat. Yes, I remember that Harvard study that says red meat causes cancer, and I disagree with the fear-mongering that resulted. [14]
If you do decide to partake, go with good quality sources for your red meat (grass fed wherever possible).
Also, as we’ve mentioned earlier, diet differs quite a bit throughout the Mediterranean, and meat can actually be pretty prominent in the form of lamb, goat, and beef. Even pork. Again, the Mediterranean Diet as opposed to what people in the Mediterranean actually eat.
So be true to yourself and do what feels right for you.
My advice: everything in moderation. Including moderation.
However, I apologize in advance if you get struck by lighting after eating lamb chops.
Resources to help you start the Mediterranean Diet
You’re convinced you want to start the Mediterranean Diet today – congratulations!
Need more help?
William Willett, who helped create the Mediterranean Diet Pyramid I showed above, has a book where he lays out all his thoughts on why the diet works. Check out Eat, Drink, and Be Healthy for his argument.
The organization Oldways is more or less responsible for the modern way we understand the Mediterranean Diet, and you’ll never run out of their recipes. I’m still not entirely convinced the organization doesn’t solely exist to sell more olive oil, but that could be paranoid Steve being paranoid. Let me adjust my tinfoil hat…
Also, I’d be remiss not to mention our own Nerd Fitness Academy. 6+ months of at-home workout routines, a whole nutrition model, and a mindset model to help you make sense of everything. If you’ve never stepped foot in a kitchen outside of grabbing milk from the fridge to drink out of the jug, we’ll help!
And if you’re just looking for basic nutritional guidance, we have a free 10-level nutritional blueprint that you can download, print, stick on your fridge, and start leveling up right now.
You can get it when join our Rebellion mailing list below:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
Next Steps on Beginning the Mediterranean Diet (Plus a Challenge)
Just in case you skipped to the end of this article, or you’re looking for a quick recap, I hear you.
Pros of the Mediterranean Diet.
A focus on REAL food. All of the recommended food choices of the Mediterranean Diet are minimally processed. This is most of the battle on the war on diet. If you minimized the processed food on your plate, you’d be doing most of the heavy lifting when it comes to healthy eating.
Plenty of veggies, fruit. Eating vegetables is the least controversial recommendation on diet that has ever existed. No one questions the advice. This is less true on fruit, but come on. If all the sugar in your diet came from fruit, you’d be in rockstar mode.
Lots of healthy fats. The Mediterranean Diet is not a low fat diet. This is great. You need fat in your diet. Olive oil and fish are a great way to get there.
Cons of the Mediterranean Diet:
Saturated fat may be limited unnecessarily. Without saturated fat, there’s really only a handful of sources left to get fat intake. Granted, as addressed a few sentences ago, fish and olive oil are solid choices. But still, meals will need to be quickly rotated without saturated fat as an option.
Grains, even whole, might not be the greatest idea for some. They are high in calories and can derail even the best laid plans, so only eat if it fits your goals and lifestyle.
Dairy isn’t exactly a homerun if you over consume. Like I mentioned earlier, not everyone handles dairy well, it can contain plenty of lactose (sugar), and calories.
Doesn’t address portion size or calorie amounts. People can DEFINITELY gain weight on the Mediterranean Diet if they eat 5000 calories worth of pasta each day. You have to be smart about portion sizes and not just eat all day every day (which is true of every diet).
It doesn’t address overall lifestyle changes or human psychology. We all know we need to eat healthier – the problem is actually sticking with it! So having a list of food to eat is great. But learning how to make it fit into your lifestyle is even more important.
If you have been nodding your head at the Mediterranean Diet and are planning on going all in with it – you have my permission!
If you are already eating a keto or paleo-ish diet and were wondering if you should switch to this diet, I’d only suggest it if you were struggling with compliance, not losing weight, and not getting results.
YOUR MISSION THIS WEEK: cook a Mediterranean meal for a friend or loved one this week, and make the dinner an event!
Send them this article and explain that Steve gave you direct marching orders to make a meal for a friend or loved one. Together, you can complete this mission. You can even have a little wine if it suits you. And make a toast. OPA!
I suggest making the Avocado Hummus referenced earlier. It’s seriously just cutting up three ingredients, adding lemon juice and olive oil and mixing them in a bowl. Serve them with whole-grain pita chips or sliced veggies.
If all of this is overwhelming, or you need help on making better food choices, you are not alone!
Like I said earlier, we have a community of people who are busy and looking to live better, and a whole team dedicated to helping those people!
If you want help moving on from here, I have three options for next steps.Actions you can take today to jumpstart your fitness journey. I’ll share them with you, but only because you laughed at my cheesy minotaur joke earlier:
#1) Our 1-on-1 Online Coaching program:a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.
You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:
#2) The Nerd Fitness Academy– This self-paced online course has helped 50,000 people get results permanently.
There’s a 10-level nutrition system, boss battles, 20+ workouts, and the most supportive community in the galaxy!
#3) Join The Rebellion!We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so.
I’ll also send you tons of free guides that you can use to start leveling up your life too:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
Alright, enoughbabblingfrom me…
Let’s hear from you: After you’ve completed your mission, leave a comment below and I’ll buy you a plane ticket to Santorini. Okay not really. But I will give you a high five if we ever meet on a fishing boat off of Crete. Deal?!
If you started the habit of cooking for company, you’d make Steve a happy camper.
Let me know if you have any more questions, and I hope you can get started on your Mediterranean lifestyle today.
Now pass me the corkscrew!
-Steve
PS: I want to give a shoutout to Nina Teicholz and her book The Big Fat Surprise, whose chapter “Selling the Mediterranean Diet” served as a reference for this post.
I’m also looking forward to the Thanksgiving turkey burn Peloton ride! I’m taking tomorrow off but will be back on Friday with some faves + a recap from the festivities.
