Great vid, bro. Congrats! It seems like I've been eating the Mediterranean Diet without even knowing. Give me your feedback if possible... My breakfast: eggs, nuts, avocado, a slice of papaya, nut milk and Kefir with a teaspoon of ceylon cinnamon, greek yogurt with a mix of berries and cacao nibs, a tall glass of water, unsweetened black coffee. My dinner: brown rice, lentils or beans, white meat (poultry or fat fish), mix of legumes, some kind of mushroom, a bowl of salad (a mix of leafs with a lot of extra virgin olive oil, carrots, beets, radish, onion, sesame seeds, oregano, tomatoes, no salt). On weekends I have a glass or two of red wine along with my dinner and sometimes red meat.
@planted.nutrition
11 күн бұрын
Thank you! Your diet sounds really great - very Mediterranean inspired! Traditional fermented foods like kefir, yoghurt and sauerkraut are really good as well to support gut health.
@fratini.
9 күн бұрын
@@planted.nutrition Thanks for your feedback! I really appreciate it!!
@LambentLark
13 күн бұрын
Hi Luke, can ya want to help me? (Question in last paragraph, details in between.) I got my diagnosis about a year ago. I have celiacs and I have a genetic autoimmune liver disease. I have lost 52lb. in that time. Yay! . . . Kinda. I hit my goal weight. But am still sliding to the lower end of my healthy weight. My BMI was at 21.3, 3 weeks and 4 lb. ago. I eat a lot of raw fruit and veg, tortillas, cheese, gf jerky, hardboiled eggs, I live in Alaska and love to fish so I eat lots of salmon, halibut, shrimp, crab along with chicken, pork and steak anytime I can get it (2-3 times a month.) There are a few prepackaged things I have found I can eat, but they are stupid expensive. Kraft mac and cheese is $1.19 here. Gluten free $4.60. X4 is pretty much the story of my entire grocery bill. I do want to kiss the person that perfected the GF chips ahoy though. 👨🍳😘 somedays, they are my only happy spot, though I try (often unsuccessfully) to keep my sugar intake down. It's jist not good for my liver. ?? Can you recommend 3 or 4 quick, go to meals that will give me energy and proper nutrition without breaking my bank? ?? Thanks in advance, The Lark
@planted.nutrition
13 күн бұрын
Hey, thanks for your comment! Congratulations on your weight loss, but I also hear you about having some good options to eat. That's amazing as well you can fish salmon and halibut in Alaska! I'll do my best to give some recommendations but you might need to change things a little but based on what you have cheaply available to you. First thing I'd recommend looking into is a 'buddha bowl' style of meal, this is a great way to make sure you're getting good nutrition in by including a variety of ingredients and is super easy and quick to put together. You could do something like; Salmon and Veggie Bowl: Grilled or baked salmon (could also try this with other protein sources/also tofu or tempeh if they're available) Brown rice or quinoa (gluten-free grains) Steamed or roasted mixed vegetables (broccoli, carrots, zucchini) - whatever you have cheaply available to you Drizzle with olive oil and lemon juice Egg and Vegetable Frittata: Eggs (good source of protein) Mixed vegetables (spinach, bell peppers, onions) Grated cheese on top (optional) Can be made ahead and reheated for quick breakfasts or lunches Halibut and Sweet Potato Skillet: Pan-seared halibut (rich in omega-3 fatty acids) Cubed sweet potatoes (high in vitamins A and C) Sautéed kale or spinach (packed with iron and antioxidants) Seasoned with garlic, lemon, and herbs Lentil and Vegetable Curry: Red or green lentils (high in protein and fiber) Mixed vegetables (carrots, cauliflower, peas) Coconut milk (healthy fats) Curry spices (turmeric is great for liver health) Served with brown rice or cauliflower rice This is another one I recommend making in bulk and then reheating later as a quick healthy meal. Additionally, here are some nutritious snack ideas: Apple slices with almond butter Homemade trail mix with nuts, seeds, and a small amount of dried fruit Celery sticks with hummus Greek yogurt with berries and a drizzle of honey Homemade kale chips Here's some more resources for those recipes: www.loveandlemons.com/buddha-bowl-recipe/ foodnetwork.co.uk/recipes/frittata minimalistbaker.com/1-pot-lentil-dal/ Let me know if any of those would work for you, and I can also share some more recipes if you would like.
@LambentLark
13 күн бұрын
@@planted.nutrition Thank you, thank you, thank you! And perfect timing! I'm loving the Buddha bowl idea. As long as only the bowl resembles The Buhdda. Lol I am going to the last farmers market of the year this afternoon. Along with fresh veg for the week, I'm planning on getting beets, greenbeans, carrots, etc. and canning or parboil and freezing up the lot. Thanks (again) for the recipe ideas and the boost of positivity. That's a hard thing to maintain when you are hungry yet afraid of food. I need to pit in the work on getting past that. Blessings and good health, L
@gumbycat5226
11 күн бұрын
I have always had this kind of diet except no alcohol. I decided to stop eating meat (except when invited out) about six years ago and decided to go totally vegan just over a year ago. I add turmeric to the Mediterranean diet because of its anti-inflammatory properties. Always with some black pepper.
@planted.nutrition
11 күн бұрын
That's awesome! I also eat a vegan Mediterranean-inspired diet. I agree with alcohol as well, I think on the balance 0 alcohol is the best for our health however in a lot of the research on mediterranean diets they do include small amounts. What are some of your favourite meals to eat?
@kennethoneill4176
13 күн бұрын
I’m of Irish decent . Is it the Mediterranean diet or the sunshine and environment.
@planted.nutrition
13 күн бұрын
From my understanding it's a bit of everything. Obviously nutrition is incredibly important for health, but also so is having a less stressful lifestyle, spending time with friends and family and out in nature, getting enough exercise and everything like that. There's been research on 'Mediterranean' style diets in different areas and different populations and they're still very beneficial (especially compared to standard western processed food diets) but there's also a lot we can apply from a generally healthy lifestyle as well to see even more benefit.
@dczech4138
11 күн бұрын
If you look at Bluezones, its not only about diet, but whole lifestyle. (diet, activity, social life, stress management, being outdoor, proper sleep/circadian rhythm...)
@kennethoneill4176
11 күн бұрын
@@dczech4138 well I’m not a fan of the blue zones three of the zones where pulverized during we2 and in desperate poverty for decades after
@bahaar2825
11 күн бұрын
All of these foods are great if you are rich or have a high paying job, but unfortunately not everyone can afford them.😢
@planted.nutrition
11 күн бұрын
I hear you! But you can totally eat a really healthy diet in a very affordable way. For example seasonal vegetables, lentils, chickpeas, beans etc are some of the cheapest foods you can buy. I recommend trying to focus your diet around mostly whole foods such as fruits, vegetables, nuts, seeds and whole grains but what you eat exactly will depend where you are in the world and what's available to you but the overall key takeaway of the Mediterranean diet (or similar dietary patterns) is more whole foods, less processed foods. However you are able to do this will be a big win for your health. For example I eat this way 95% of the time, getting whatever's in season, eating lots of chickpeas, beans and lentils, some whole grains like oats, whole wheat etc. For omega 3, instead of fish you can eat flax seeds which are really cheap as well! Don't think you need to be rich to eat well! If you want to let me know where you are in the world I can give you some more personalised recommendations as well. Peace 🙏🏼
@itdepnz
11 күн бұрын
22 countries border the Mediterranean Sea. Are all their diets equally healthy? 🤔
@planted.nutrition
11 күн бұрын
Not all diets in the 22 Mediterranean countries are equally healthy. The "Mediterranean diet" in nutrition science typically refers to more traditional eating patterns in specific regions like parts of Greece, Southern Italy, Southern France and Spain, which showed remarkable health benefits. However, dietary habits vary widely across Mediterranean countries due to cultural, economic, and geographical differences, with some adhering more closely to the healthy traditional pattern than others. Especially now, more and more people are eating more 'standard-western-processed food diets'.
@jakobhudnall3416
13 күн бұрын
Eat meat, little carbs if any (from berries and fruits preferably), skip the veggies, seed oils, skip the grains especially American grains, skip the dairy…. Watch the fat melt off and your body heal.
@planted.nutrition
13 күн бұрын
Or come to Europe and eat as much pasta and bread as you want hahaha. I don't normally eat this way but I've just come back from a week in Italy eating mostly pasta and pizza and I didn't gain any weight. Try telling an Italian that carbs are bad lol. But I hear you, I'm assuming you're based in the USA? Crazy the 'food' that you guys have - even something that seems healthy is packed full of added oils, GMO high fructose corn syrup and salt. Makes it super easy to gain weight with all the added calories. Curious though why you would want to skip veggies? I get it with the GMO veggies you guys have, but what about organic, locally grown veggies?
@CadeCay
13 күн бұрын
Definitely a diet that works for some people. I've done it myself and it works wonders. But it's not a mentally healthy thing to do and imo it's best done in short bursts of a few weeks at a time
@shawnmcgrath3226
12 күн бұрын
I think getting good diary like raw from farms is ideal. Also if your lifting weights and are already in shape and lean a good quality Greek yogurt is awesome in my opinion … agreed on everything else
@jakobhudnall3416
12 күн бұрын
@@planted.nutrition true that, America like poisoning their people for some odd reason (money cough, cough)
@george64826
15 күн бұрын
If you drizzle a little bit of extra virgin olive oil on your salad, of course that's not gonna be detrimental to your health. Just make sure you don't, I don't know, eat plain white bread soaked in it like it's shown at 7:42 ? That aside, one topic that I would be really interested in is the quality of the animal products mentioned. Does it make a difference whether your fish was caught in the wild or industrially farmed? What about poultry? What effect do antibiotics and growth hormones used in the industrialized world to bring these products onto the supermarket shelf have on public health? And if we find that they increase health risks, would it even be possible to fish/hunt sustainably? Fisheries around the world have been finding themselves in a pretty concerning situation in recent years.
@planted.nutrition
15 күн бұрын
Thanks for checking out the video and your comment. Try telling someone in Mediterranean Italy that bread is unhealthy hahaha! But I hear what you're saying, regarding the footage I'm a tiny channel with 0 budget so I have to use free stock footage and there isn't much choice unfortunately. Personally I don't consume any animal products, and if someone chooses to follow a mediterranean diet where they include animal products it would be ideal to include small amounts and from the best available sources that someone has access to/can afford. From what I understand, I don't believe that we could fish/hunt sustainably to feed the global population. This is why I'm vegan, but as a nutritionist I also try to provide information to help people no matter where they are in life, or in the world, what access they have to food based on location or financial situation, or what they believe. The Mediterranean diet is generally a lot healthier than the 'standard' diet that most people eat and can be customised depending on whatever you want/need/have access to/believe. Switching to a more Mediterranean approach would also drastically lower animal product consumption in western countries and would have incredibly positive effects on public health. If you're interested I cover more about the impacts of our food systems on the planet in this video and is a topic I'm really passionate about: kzitem.info/news/bejne/qWqm1YZrk5ujoX4
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