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We are past the halfway point of January – did you make health goals this year? Resolutions? How are they doing? Here are a few of my best tips on making changes that stick!

 

Key #1: Before you change anything

Decide carefully how you will achieve your goals. For many years, scientists have been studying methods for weight loss to find the “best” way to get pounds off. The surprising result of a lot of this research is that so many methods work. A lot of nutritionists have taken to saying, “diets don’t work.” It might be semantics but in general, if the goal is to lose weight – most fad diets do work. Whether it’s low carb, low fat, low calorie, or portion control – weight typically comes off.1-5  If they didn’t work at all for losing weight, word would get around pretty quickly and they would never become popular.

Here’s the kicker (besides that many fad diets aren’t safe): the statistics for maintaining weight loss after a diet are horrendous. Long-term studies show that five years after short-term diets the result is an average regain to anywhere from a net loss of only 6 lbs to a gain of 10-21% of pre-diet weight.2,6 Yikes!

Many fad diets can be extreme, overly restrictive, or just plain miserable (or option d, all of the above). Most people beginning a diet program are willing to commit to short-term pain for long-term gain. Unfortunately, the reality is that long-term dieting is generally not sustainable, and weight loss from short-term dieting is temporary.

But fear not – all hope is not lost! The National Weight Control Registry is comprised of people who have successfully lost at least 30 lbs and kept it off for at least a year, though most participants have lost an average of 72.6 lbs and kept it off for more than 5 years.7 Their participants report that ongoing, long-term participation in sustainable habit changes has been key to their success, as opposed to radical, short-term dieting. You can read more about their habit changes at the National Weight Control Registry website.

All these studies show that a pivotal ingredient for long-term success with wellness, weight loss, muscle gain, or any habit change is sustainability. One of my favorite quotes sums up the wisdom behind this:

Begin as you mean to go on, and go on as you began, and let the Lord be all in all to you.”

-Charles H. Spurgeon

Some may wonder what the last phrase has to do with wellness, and personally I believe it is vitally important (and apparently so did Spurgeon since he tacked it on there), so I included it. Regardless of how you feel about God, however, the sentiment is to not even begin a habit change that you can’t commit to long-term. Find changes that work with your lifestyle, not against it.

 

Recognize that temporary habit changes create temporary results.  You can tweak them, change them, or adjust to the fluidity of life as needed, but if your habit changes disappear completely, so will the fruits of your labors.

 

Key #2: After you’ve met your goals

You’ve done it, congratulations! You’ve met your goal! You’ve placed a new brick in the healthy foundation upon which you can continue building the life you want. Guess what? You’re not done! If you want to continue to enjoy the benefits of your progress, you must grab hold of the second key to long-term success:

Always have a goal and a sustainable plan to achieve it.

Achieving a goal merits celebration, and also the exciting task of deciding what your next goal will be. It doesn’t have to be intense – your goal could be maintenance and your plan might be walking – but you need to have both or you’ll watch all your hard work and health benefits slip away. Living a healthy life is swimming upstream in our culture – you can not coast into good health.

_______________________________________

Have a goal of your own but need help finding a sustainable plan that fits your lifestyle? Contact me or schedule an appointment to start building a healthy foundation for the life you want!

  1. https://academic.oup.com/jcem/article-lookup/doi/10.1210/jc.2002-021480
  2. http://onlinelibrary.wiley.com/doi/10.1038/oby.2001.134/full
  3. http://jamanetwork.com/journals/jamainternalmedicine/fullarticle/412650
  4. http://onlinelibrary.wiley.com/doi/10.1038/oby.2004.61/full
  5. http://ajcn.nutrition.org/content/53/5/1124.short
  6. http://europepmc.org/abstract/med/2613427, http://ajcn.nutrition.org/content/74/5/579.short
  7. http://ajcn.nutrition.org/content/82/1/222S.short

Goal Setting

 

If your goal for the New Year was to eat more healthfully, you may have selected a diet to make it happen. You’re 8 days in so I’m wondering how you’re doing. Having some cravings? Feeling deprived? If so, you may be barking up the wrong tree. If you’re struggling to foresee this diet lasting for the long run, I’ve got some tips for making some more sustainable (and less miserable) changes.

 

Here’s what to do instead:

 

1. Don’t get married without dating first!

What I mean is, don’t commit to stick to a plan if you have no clue how well it is going to work for your body and your life. If it feels like fighting, clawing, and scratching, then it’s not the right change for you. Avoid committing to any plan that you haven’t tried out first. Honestly evaluate how it fits into your life and if it doesn’t, it’s not your failure – it’s the wrong plan!

 

healthy habits that fit your life

 

2. Commit to a habit, then figure out how to make it work in your life.

Instead of a whole plan, pick a healthy habit. Want to drink more water? Great! Pick an ounce goal (80-100 oz is a good start for most folks) and try however many strategies you must in order to find the one that actually helps you get there. Try carrying a water bottle everywhere. Try setting mini-goals (20 oz. by 10 am, 40 by noon). Try an app like My Fitness Pal. Try a cheesier app like Plant Nanny. Try fruit-infused water. Try tea. Try filling a gallon jug of water daily. Try whatever you need to try until you get closer to where you want to be. The real work is in finding the strategy that doesn’t feel like work.

 

Once you’ve figured that one out, choose another habit and stack it on top of the first. Ready to eat 5 servings of fruits and veggies per day? Walk for 20 minutes 3 times per week? Regardless of the goals you pick, this test-driving strategy means you’ll have the opportunity to make each change fit your life. Once you stack up all your new (and easy to stick with) habits, just think how much healthier you’ll be! Not to mention how much more enjoyable it will be than that “clean eating” cleanse you were thinking about trying…

 

3. Put your blinders on

This is the toughest part and it’s a total mental game. Your cousin’s on keto, your PTO pal is on paleo, and your fitness-nut friend is fasting 16 hours a day. They’re all losing weight and you’re over here working on your water intake. It can truly be maddening. Keep in mind – most any diet will get weight off. Most any diet will not keep weight off. Remind yourself how many times you’ve watched someone (or you yourself have done this…it’s okay!) diet, lose weight, then gradually gain it all back and then some. All of these people you know are setting their bodies up to gain more fat in the long run. It’s sad, but it’s true!

So try not to let them influence you. It’s so, so hard, I know! I’m a dietitian – I’ve studied nutrition for 10 years – and I can still feel myself being influenced by social media progress photos from diets and supplements that I know are not safe or effective. It is a battle. But it’s a battle worth fighting.

You must find your healthy life.

That means that you eat what works for your body, your family, your budget, your lifestyle, and makes you happy. Put in the work to find out what that is, and you’ll be so pleased with how easy it can be to be healthy!

 

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how do I detox after the holidays

 

I’ve already been asked this question by three clients this year, so I figured it’s probably a good topic for a post!

 

Question: How can I detox from all of my holiday eating?

 

Answer:

The term “detox” is actually misleading, since if your kidneys and liver are functioning properly, it’s not likely that your body is accumulating toxins. They do a pretty good job of keeping those at bay! However, after a couple weeks of holiday partying you’re probably not feeling your best. Common complaints include:

  • Swelling/rapid weight gain – When you eat more sodium than your body is used to, the sodium binds with water in your body and causes you to retain a bit of extra water weight.
  • InflammationHigh intakes of sugar, alcohol, and certain types of fat (that like to come out at parties) are inflammatory. Not to mention we tend to eat more of the foods that our individual bodies just “don’t agree with” at holiday times. This can lead you with a dose of extra inflammation for a bit afterward.
  • Headache – This is likely to due either to hangover, inflammation, or dehydration (or a combo).
  • Digestive…um…disturbances – These can vary across the spectrum from constipation to diarrhea to gas and bloating. This is usually related to eating foods that your normal collection of gut bacteria are not used to. They aren’t prepared for it and have a hard time helping you digest. Thus, disturbances.
  • Low energy – Sugar crashes, the effects of alcohol, and lack of vitamins and minerals can leave you feeling sluggish.
  • Heartburn – This one can be caused by eating more food overall, or specifically more fat, sugar, alcohol, or high-acid foods.
  • Guilt – I gotta throw this one in here, since many people feel badly about their actions after holiday eating

 

The good news is, most of this is temporary. If you go back to your usual routine you’ll probably feel normal again after a few days or a week. If you want to speed up the process, here are some tips to feel your best as soon as possible after the holidays.

  1. Hydrate – The number one thing you can do to resolve most of the issues above is to hydrate. Drinking water, tea, and black coffee can help to flush out extra sodium, which in turn can help resolve water retention. Seems backwards, but it’s true. Hydration can also help with digestion, energy, and headaches. Aim for 100 oz of fluid per day for a couple of days. Bonus: Green tea is loaded with anti-inflammatory antioxidants, so it’s a great option.
  2. Get 4-5 fruit and vegetable servings per day – Water content in produce helps with hydration, and the antioxidant vitamins and minerals in these nutritious goodies fight inflammation and should get your energy back on track.
  3. Go easy on sodium – Extra sodium is causing that buildup of fluid and contributing to dehydration at the same time. Steering clear of high-sodium foods like processed meats, canned/boxed foods, or restaurant meals for a couple of days can help kill the bloat.
  4. Be active – Moving your body helps reduce inflammation and promote healthy digestion and circulation (that gets the water weight out quicker)!
  5. Don’t beat yourself up – Easier said than done when our diet-crazed culture is coming at ya swinging, particularly at the start of the year. Do. Not. Feel. Bad. For. Enjoying. Food. You are under absolutely no obligation to dwell on your holiday eating behavior. If you feel physically bad, make a few healthful choices today and head in a direction that makes you feel good. There is absolutely no worth in kicking yourself for enjoying your holidays. In fact, I encourage it! What is a healthy life for if not to be enjoyed?

 

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realistic holiday health tips

 

It’s December! That means Christmas party platters, warm cozy beverages, and a cornucopia of cookies and candies. For some, these goodies can add stress to the holidays, taking away from the real focus of the season. Here are some tips to navigate the next few weeks while staying healthy in your body and mind.

 

1. Prioritize

Our natural tendency is to take a little bit of everything at any given holiday event. Often, though, we don’t even truly love all of these treats. Skim the spread and honestly ask yourself which items are sure to delight you. Which one would you be sad to leave without? Dish up and enjoy! If there are others that aren’t your favorites, don’t take them by default. Make sure to prioritize what you really love!

 

2. Set Yourself up for Success

It’s tough to enjoy a holiday when you aren’t feeling well, and we all know that certain foods (in certain amounts) affect us in uncomfortable ways. If a gathering is potluck-style, bring a food that you know leaves you feeling great. Then you know there will be at least one dish that won’t leave you feeling less than your best. If you don’t have the option to bring something, snack on some feel-good foods before you head out.

 



 

3. Take Your Time

Don’t rush the experience – eating holiday food is a seasonal delight to be savored. Make a plate, have a seat, and visit with a loved one as you eat. Take time to enjoy each bite and chew well (this helps with digestion as well as enjoyment)! After finishing your plate, give yourself 10-15 minutes before you go back for seconds. Our satiety signals sometimes take a bit to kick in. Waiting can help prevent painful over-fullness!

 

4. Get Your Move On

You don’t have to kill it in the gym (unless you like to!). Just keep moving to keep from cabin fever and prevent your muscles and joints from getting tight or achy. Go for a frosty walk with a pet, spend a few minutes stretching before bed, do a Christmas boogie, or head for the mountains for a day of sledding or skiing.

 



 

5. Enjoy!

Do not let worries about your health or weight consume your holidays. Your mental health is a much larger part of your overall wellness than that Christmas cookie. Practice balance, give yourself grace, and enjoy every second with your family, friends and favorite foods.

 

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Wellness Tips

is olive oil the best cooking oil

 

A couple of weeks ago, I wrapped up a three week stent on the Mediterranean Diet. The guidelines of the Mediterranean Diet recommend that your primary fat source be olive oil, supplemented by fatty fish, nuts, and seeds. Olive oil is an excellent choice of fat – it’s loaded with monounsaturated fatty acids (MUFAs).1 Benefits of diets high in MUFAs include:

  • improved blood sugar and insulin sensitivity2
  • lower total cholesterol and LDL cholesterol2
  • blood vessels less prone to blockages2
  • possibly lower blood pressure2
  • reduced inflammatory responses3

The discovery and publication of these benefits led to a surge in the use of olive oil in all kinds of cooking and baking, for good reason! Who wouldn’t want to reap these benefits? There was, however, one concern looming regarding the use of olive oil in promoting health.

 



 

Smoke Points and Health

‘Smoke point’ is a term frequently discussed in the culinary world. Different oils have different temperatures at which they begin to create smoke and their aromas and flavors begin to change. This temperature is unique to each oil depending on its chemical composition and level of refinement/processing (and even varietal of the plant source4). They can also vary depending on what foods are being cooked in the oils.

Culinary experts recommend not cooking an oil beyond its smoke point largely because of the change in flavor. In addition, some voice concerns about the change in chemical composition that occurs when oils are heated beyond their smoke points.5-7 The general school of thought is that if an oil is heated beyond this point, it produces inflammatory, potentially carcinogenic compounds and some of the oil’s healthful properties can be diminished.8-9

 



 

Here’s where things start to get a bit dicey. Depending on who you ask, the smoke point of olive oil can be anywhere from 390-468° F, with the smoke point of extra virgin olive oil (EVOO) being anywhere from 325-410° F.5, 7, 10  Pretty significant ranges! Different cooking methods require different cooking temperatures, shown below.

  • Saute: 300-320° F
  • Pan-Fry: 350-400° F
  • Deep Fry: 350-400° F

Now you might conclude that olive oil is a good choice for a saute and possibly not the best choice for a good hot fry (depending on whose smoke point you go with). A 2018 study by Modern Olives Laboratory Services found that the negative changes that can occur with oils in heating are not so much related to their smoke points as to their general chemical stability.11 After heating many different oils and testing their chemical compositions at high heats for over 24 hours, the researchers found that EVOO was the most stable cooking oil, producing the lowest amounts of oxidative compounds when heated. I’m always hesitant to trust studies whose authors have significant financial stock in the outcome, but this claim is backed by other studies which found that virgin and extra virgin olive oils contained fewer harmful compounds and more antioxidants after frying for several hours, though the antioxidants are less effective after heating.4, 9, 12-14 

 



 

So, should I cook with olive oil or not?

Yes – it turns out cooking with olive oil (particularly extra virgin olive oil) seems to be both a safe and nutritious way to saute or to fry foods. This newer information about olive oil’s stability helps to reconcile the health of those who follow a Mediterranean Diet with previous health concerns about the potential dangers of heating it. As a general rule, try not to use more heat than is necessary for your cooking job and limit time spent on the heat when you can.

Writing this post has actually changed the recommendations I will make to my clients, because I previously subscribed to the “smoke point” theory until I updated myself with this new research. That’s one of the many reasons I make sure to continue to keep up with this blog – it forces me to stay up to date and back up my recommendations!

 



 

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References

1. https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

2. https://www.sciencedirect.com/science/article/pii/B9781855739659500042

3. https://europepmc.org/abstract/med/9558730

4. https://www.ncbi.nlm.nih.gov/pubmed/21714128

5. https://www.jessicagavin.com/smoke-points-cooking-oils

6. https://www.seriouseats.com/2014/05/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter.html

7. https://www.theglobeandmail.com/life/health-and-fitness/health/smoke-point-matters-in-cooking-with-oil/article26569060/

8. https://www.ncbi.nlm.nih.gov/pubmed/21714128

9. https://www.ncbi.nlm.nih.gov/pubmed/17995742

10. https://www.aboutoliveoil.org/olive-oil-smoke-point

11. https://actascientific.com/ASNH/pdf/ASNH-02-0083.pdf

12. https://www.sciencedirect.com/science/article/pii/S0308814615006810?via%3Dihub

13. https://onlinelibrary.wiley.com/doi/pdf/10.1111/1541-4337.12268

14. https://hortintl.cals.ncsu.edu/sites/default/files/documents/2017novemberchangesinchemicalcompositionsofoliveoilunderdifferentheatingtemperaturessimilartohomecoo.pdf

 



Heart Healthy Mediterranean Diet Wellness Tips

During my time on the Mediterranean Diet, I actually ended up eating out several times. My husband and I make a point to have date day once a week, and then a couple of other family outings and lunch meetings worked their way in as well. It gave me lots of opportunities to see how eating out at different types of restaurants worked with the general Mediterranean diet guidelines.

 

General tips for eating out on a Mediterranean Diet

  • Base your choices around your overall diet – how big a piece of your life is restaurant eating? If you go out once or twice a month, don’t stress too much about your choices. If you eat out a few times a week, you might want to be more intentional about your choices because they make up a much greater percentage of your overall diet.
  • Choose a vegetarian entree – this is certainly not your only option, but will often put you smack in the middle of Mediterranean Diet recommendations. Vegetarian entrees will usually have a plant-based source of protein, a grain or starch, and plenty of veggies. That checks most of the Mediterranean boxes!
  • If you’re planning to get alcohol, wine is a great way to go – other alcohols aren’t too prominent on the Mediterranean Diet, and wine in moderation (4 oz. or less per day for a woman, 8 oz.or less for a man) contains some heart protective antioxidant benefits.
  • At most restaurants, plan to eat half the plate – take the rest home or share with a friend. Eating the entire amount of a meat served at a restaurant is almost always going to be more than one serving. I found that if I ate primarily plant-based or seafood-based proteins at home, then I could choose whichever protein I wanted when eating out and still eat the leftovers the next day.
  • Let the oil go – one of the components of the Mediterranean Diet is incorporating primarily olive oil as your fat source. When you’re eating out, you rarely know what cooking oil is being used. You can ask, but most likely the answer is not olive. Either try to avoid dishes made with lots of oil (go for grilled, baked, or roasted) or just accept that you’re unlikely to be getting olive oil in this particular meal.



 

Mexican

Mexican food can actually be a really great cuisine to choose foods within Mediterranean guidelines. Plant-based proteins like beans are used widely in Mexican cuisine. Pair those with some brown rice or a corn tortilla, lettuce, fajita vegetables,and salsa and you’re good to go! Add fish if desired. Of course, feel free to go for white meat or red meat if you are eating those sparingly overall.

 

One day after church hubby had a hankering for the taco truck. The taco truck serves monstrous portions and their typical burritos are very heavy on rice, beans, and meat and very light on veggies. I opted for the bowl-rito (all the stuffins’ without the tortilla) which contained chicken, rice, beans, fajita vegetables, salsa, and avocado. I ate half and saved the rest for another day.

 

 

A week or so later I met a friend for lunch at Chipotle – she needed gluten-free, I needed veggies! I opted for basically the same meal as I got at the taco truck: chicken, brown rice, black beans, fajita veggies, corn salsa, pico de gallo, and lettuce. I ate half and brought the rest home.

 

 

Mediterranean

This seemed like a bit of a no-brainer…one of my favorite restaurants is The Bocatta in Centralia, WA which boasts delicious Mediterranean cuisine. Hubby and I were in the area at lunchtime and it was an obvious choice! Interestingly enough, most of the sandwich meats offered were processed, so I opted for the vegetarian eggplant marinara sandwich with a side of balsamic marinated mushrooms. It was DEE-LICIOUS. No leftovers this time.

 

 



 

Breakfast

 

I chose one of my favorite breakfasts at the local McMenamin’s Spar Cafe – huevos rancheros! The dish includes corn tortillas, eggs, black beans, pico de gallo, cheese, avocado, and hash browns. I ate half and took the other home!

 

 

Burger

On a date lunch my husband and I decided to go to Red Robin. I figured I would choose the veggie version of the burger I normally get – the Bleu Ribbon. Delicious blue cheese and fried onion straws (not exactly sure how those factor in to the Mediterranean Diet…probably not particularly included. Didn’t stop me.) However, Red Robin is now carrying the Impossible Burger. I had not tried this item yet but it is a plant-based burger patty that supposedly famous chefs are raving about as the most meat-like non-meat burger they’ve ever cooked or eaten. I definitely wanted to try it, more to review it than anything. Paired the burger with sweet potato fries – again, I ate half and took the rest home for later. Stay tuned for the Impossible Burger review coming up! The non-Mediterrean downside of this meal was the low vegetable content – a handful of shredded iceberg on the burger does not a vegetable serving make.

 

 



 

Indian

When we went to Indian food, I had already eaten a bit of chicken for the week (which is what I usually get when we go there), so I chose the vegetarian lunch option which contained chana masala (spiced chickpeas and vegetables), palaak paneer (spinach and goat cheese), salad, lentil dahl soup, naan bread, and a sweet rice pudding called kheer. This meal is HUGE and I always take leftovers home and usually get one or two more meals out of them.

 

 

Overall, it wasn’t too hard to eat out and meet the Mediterranean Diet recommendations. I will say, as is always the case with strict portion “limits” as found on the Mediterranean Diet pyramid, it did at times leave me feeling a bit disappointed when ordering, because I didn’t always order the food I really wanted. That being said, everything I ate was delicious and I thoroughly enjoyed it so I didn’t end up feeling restricted overall. If you are someone who really gets your kicks out of meat-based entrees or you aren’t a big fan of plant-based proteins, this could be tougher for you. A better approach might be to limit eating out overall or to really make a point to keep your animal protein portion reasonable and take the rest home for later.

 



 

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Mediterranean Diet

 

Monday was my last day following the Mediterranean Diet recommendations. My goals throughout this week were to work on increasing the variety of my plant-based proteins to deal with the boredom I was experiencing after the first two weeks. I also wanted to really try to make sure that I met my vegetable recommendations.

 

What Went Well

I met my goals! Instead of just beans and nuts this week, I incorporated tofu stir fry for lunch as well as hummus, tuna, and salmon throughout the week. It definitely helped with the boredom factor. I also managed to meet my veggie goals and actually met the recommendations each day individually, though I did end up eating one more serving of white meat in the whole week than I should have (gasp!).

Overall, following the eating pattern got easier as time went on. I was pleased to see that over the course of the 3 week experiment my grocery budget averaged the same as normal ($100 per week). The Mediterranean Diet, using a meal plan, was easily doable on a budget of $100 per week for four people. Eating a lot of plant-based proteins was actually a great way to save on groceries (and helped to balance out the cost of seafood).

Without specifically trying, I lost 2 lbs over the course of the 3 weeks on my normal level of activity (possibly a tiny bit less even in the third week). That is a normal, healthy rate of weight loss, so the evidence that the Mediterranean Diet can promote healthy weight loss was backed up in my case.

 



 

What Could Have Gone Better

While the variety of plant-based proteins helped, I still just came to the conclusion that I don’t enjoy most plant-based proteins as much as I enjoy chicken. I really didn’t miss beef and pork that much – I don’t think I really eat more than 1-2 servings of those per week normally, they aren’t really my thing. Chicken though, is a staple in my diet. While I do enjoy plant-based eating and I aim for it often, my biggest struggle over the three weeks was limiting my white meat intake to two servings per week.

That leads into one of my least favorite things about the Mediterranean Diet pyramid: the restrictions. For example, no more than 2 servings of sweets or 1 serving of processed meat per week.I’m a little torn because I am a type-A person who appreciates tracking and having concrete details and recommendations, but the psychology of restrictions still causes me to feel deprived and want more. That’s no way to live your food life! Skim the recommendations and use them as a guideline, but don’t stress if you eat a little outside them here and there. Eating more plant-based meals and fewer sweets than you do now is a great step, even if you don’t hit the exact limits on the Mediterranean Diet pyramid.

 



 

How I Did

  Mediterranean Diet Goal* Week #1 Week #2 Week #3
# of days nutrition recommendations met 7 5 4 7
Grains (daily average) 3-6 servings 4 servings 4.5 servings 4.5 servings
Potatoes (weekly) ≤3 servings 3 servings 2 servings 2 servings
Legumes (weekly) >2 servings 3 servings 9 servings 10 servings
Dairy (daily average) 2 servings 2 servings 2 servings 2 servings
Fruits (daily average) 2-6 servings 2.5 servings 5 servings 3.5 servings
Vegetables (daily average) 4-6 servings 3 servings 3 servings 4 servings
Olives/nuts/seeds (daily average) 1 serving 1 serving 1 serving 1 serving
Eggs (weekly) 2-4 servings 3 servings 3 servings 4 servings
Seafood (weekly) >2 servings 7 servings 4 servings 3 servings
Red meat (weekly) <2 servings 1 serving 1 serving 2 servings
White meat (weekly) 2 servings 2 servings 1 serving 3 servings
Processed meat (weekly) ≤1 serving 1 serving 1 serving 1 serving
Sweets (weekly) ≤2 servings 2 servings 2 servings 2 servings
Weight change   -1 lb 0 lb -1 lb
Grocery Budget Change   $0 -$33 +$35

 

Stay tuned for more posts about the Mediterranean Diet – we’ll talk about eating out, tips for making the Mediterranean Diet easier, and more!

 



 

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