“Everything you see I owe to spaghetti,” Sofia Loren have said, but that hasn’t stopped the quote from becoming as ubiquitous on Instagram as the photos it’s usually used as a caption for – hot girls eating pasta ,whose own spaghetti posts have spurred a viral hashtag, #CaroCarboLoad. Whoever did coin the phrase, however, isn’t wrong. For years nutritionists have hailed the Mediterranean Diet as one of the best ways to stay healthy and, we have to admit, it’s a lot more fun than the cheese-cube-and-cigarette meal plan of the French girls. From red wine to Extra Virgin Olive Oil and pasta ,
see below for a guide to La Dolce Diet.
“I’d rather eat pasta and drink wine than be a size zero”
Sophia Loren , 1965
Mindset
Perhaps the most important aspect of the Mediterranean diet is one’s approach to food in general. Meals are considered a celebration, something to share and savor with friends and family – La dolce vita and all that. There are none of those “good” and “bad” associations with food fueled by American diet culture, which can actually lead to overeating.The key is the focus on fresh, unprocessed ingredients. As The New York Times once put it, “You could say that the Mediterranean diet prohibits nothing that was recognized as food by your great-grandmother.” So forget what the latest diet fad dictates and instead ask yourself, “What would nonna do?
Extra Virgin Olive Oil
Speaking of preparation, all of the special Mediterranean ingredients should be cooked with some good ol’ EVOO – that’s Extra Virgin Olive Oil for those of you who aren’t captivated with like me . In addition to being a good source of healthy fats and antioxidants, olive oil could help reduce the risk of everything from heart disease to diabetes, and even prevent wrinkles! Use it instead of butter for everything, even on your homemade cake (if anyone’s interested I can send my own recipe for olive lemon cake which it’s really amazing ) or your bread (dipping is way chicer, anyway). In this case I’m more than lucky , because my dad has his own olive tree farm , so we have our own organic Extra Virgin Olive Oil harvest every year, something that I’m obsessed with…!
Pasta e basta..!
“The term “Mediterranean” encapsulates many cultures with similar eating habits, but if you’re doing this the Italian way, pasta is obviously on the menu. When in Rome, right? Like everything, moderation is key, but when carbs are no longer considered off-limits, you’re more likely to consume smaller, healthier servings. In fact, Italian researchers determined that higher pasta consumption was associated with lower BMIs and waist-to-hip ratios, and in areas where eating pasta was the norm, people tended to eat smaller portions of it. Another study proved that pasta can actually help you lose weight, likely because of its low glycemic index, meaning that, unlike other refined carbs, it causes smaller increases in blood sugar and keeps you fuller longer. Personally I have chosen to eat only wholegrain pasta and other than being healthier and better for our metobolism, believe me the taste is beyond than extraordinary..!
Buon appetito, baby..!
Red Wine !
” Wine delights the heart ” Ancient Greeks have said and it is undouptedly very true.
Oh yeah..! We love red wine..! From a single lonely day at home to big family gatherings, we always enjoy drinking quality red wine !
According to Mayo Clinic and of course plenty of viral headlines Red wine, in moderation, has long been thought of as heart healthy. The alcohol and certain substances in red wine called antioxidants may help prevent coronary artery disease.From heart-healthy antioxidants to mental health benefits, vino has been proven to offer plenty of perks. But don’t use that as an excuse to go full Bacchus every time you’re out to dinner – science says the benefits really only come from about one glass per day.
Fruits & Veggies
The Mediterranean diet is exceptionally high in fresh vegetables (tomatoes, broccoli, spinach, onions, cucumbers) and fruit (apples, oranges, pears, grapes, figs, melon), which is probably why it’s so healthy in the first place. Hit a farmers’ market and load up on local produce whenever possible, and try to incorporate it into all of your meals .
Pasta primavera, anyone?
Fish & Seafood
We adore Seafood..! Personally I admit …I’m crazy about it !
Fried calamari aside, you can never go wrong with greek or Italian takes on seafood. Packed with vitamins, protein, and omega-3 fatty acids, fish and other seafood, like shrimp, crab, and mussels, are recommended at least twice a week. No wonder everyone looks so good in Mykonos and Amalfi.
White meat is the priority
While red meat is eaten rarely and in small portions, chicken is up there with fish as a good source of lean protein on the Mediterranean diet. Of course, it’s all about how you prepare it – grilled and skinless is the way to go (sorry, KFC might be a bit too American to get away with).
Snacks
Mindlessly grazing between meals isn’t really a thing (like we said, mealtimes are sacred), but if you have to snack, grab something healthy and natural – no protein bars, please. Think nuts, organic greek yogurt , honey , seeds, fruits, veggies, or even some olives!
Small tips from a Mediterranean girl…!
Next time you order pasta, add some healthy fat from the organic cheese (or olive oil/ avocado if you are vegan), followed by some lean protein (meat or plant-based), and then add some fiber from veggies (e.g., mushrooms, spinach, broccoli, etc.).
Don’t be afraid of extra calories! You’re actually doing yourself a favor and helping your digestive system! That way, you can enjoy your alcohol and pasta without feeling shitty the next day… and you will feel more satisfied and full faster because you aren’t just consuming empty calories from carbs! So trust me if I tell you… you don’t have to deprive yourself of your favorite foods, it’s all about “eating smart” and finding the highest quality version, then combining it in a way that stabilizes your blood sugar!
You, being able to enjoy your favorite pasta! BUT besides that… there are a few more like:
- reduced bloating
- improved digestion & metabolism
- increased energy
- weight loss
- diminished cravings
- improved mood
What more can you ask for?!
Share those tips and enjoy your favorite Italian dish with another pasta lover!
From Greece,
By Georgia Papadon & team
No Comments