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RONDARC's Photo RONDARC Posts: 10,670
2/24/11 8:37 P

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~~ Ronda~~

“Each morning we are born again. What we do today is what matters most.” Buddha

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REBECKY44's Photo REBECKY44 Posts: 9,900
2/22/11 9:28 P

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The links are great! I've been storing them on our Home Page Links!
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MAGPIE74's Photo MAGPIE74 SparkPoints: (0)
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2/22/11 8:58 P

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The Mediterranean region is a pretty big geographical area so there is a lot of variation county to country. So flexibility is build right in to the way of eating. I probably only get about 4 servings of grains in myself, but 1/2 cup of grains is not very big at all. Think about how much space 1/2 cup of whole wheat spaghetti noodles would take on your plate. Weigh out two oz of dry pasta then cook and it is probably close to 3 servings based on this formula. The typical slice of whole grain bread serving should be @ 80cal according to Cloutier. Most of the hardy whole grain breads I purchase have @ 120 calories per slice in them so that would make then 1 1/2 servings. So it is really not as much grain as it first appears to be.

Another rule I have read is to divide your plate up in to four sections. One section is for your whole grains. Another section is for your protein - fish, chicken etc. The remaining half is to be filled with your vegetables and fruit. This might be a really good tool to use when eating out.

I am loving all the links people are posting! Here is another one. www.mediterraneanmark.org/documents/
7d
aySpringMedMenu.pdf


Edited by: MAGPIE74 at: 2/22/2011 (21:01)
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SCHAHARAZADE's Photo SCHAHARAZADE Posts: 46
2/22/11 8:42 P

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Thanks everyone for all the information. I am going to look at the menu and suggestions so I can put together a shopping list.

I am trying to make a balanced diet based on what my body actually requires and what is available int eh food in the Mediterranean Way's life style. I am, and have always been, a poor eater. trying really hard to change that!

Thanks again!
Schahara

"When you show a man what he wants, he will move heaven and earth to get it." - Frank Bettger

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“What gives light must endure burning.” ~ Victor Frankl
REBECKY44's Photo REBECKY44 Posts: 9,900
2/22/11 11:53 A

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I taylor the Mediterranean diet around my personal 'plumbing' needs. Ever since I had my gall bladder removed I find that too much gluten seem to upset my plumbing. It's almost like I have a touch of Celiac since my gall bladder surgery. So I eat more protein in the way beans (funny they don't upset me) and more veggies, plus I take fiber every day too.

I used to follow the Atkins diet after my surgery... and my stomach loved that, but my cholesterol didn't.

I don't believe there is a 'one-diet-fits-all' for everyone. We have to lay out the road map to a healthier lifestyle first, and then decide how it should be traveled. There will always be some changes that need to be made along the way, which is fine, just so long as we keep things in balance.
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¸ .• ♥ ´¸.•*♥´¨) ¸.♥•*¨)
(¸.•♥´ (¸ ;.•♥Becky ♥•

"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust your actions."
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SOPHIEMAE2007's Photo SOPHIEMAE2007 Posts: 10,913
2/22/11 9:19 A

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Thanks for sharing the info, good to know!. It does sound like a lot for the grains, but that is what the MW is based on....a grain, fruit, and veggie diet. I can tell you I don't eat a lot of grains.

Kim

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JOY1918's Photo JOY1918 SparkPoints: (71,509)
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2/22/11 9:13 A

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Welcome

MagPie did a great job of explaining the Med Way. I did not realize that sooo much grain is suggested. You can tailor your meals to what you like, don't hesitate to try new things.

Here are a couple more links: www.mediterraneanbook.com/subscribe-
fr
ee-mediterranean-menu/
www.mediterraneanbook.com/tools/The_
De
finitive_Guide_to_the_Mediterranean_R>Diet.pdf


The second link has menus and recipies. Good Luck!

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SKIPSIDE's Photo SKIPSIDE Posts: 2,788
2/22/11 12:13 A

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MAGPIE74's Photo MAGPIE74 SparkPoints: (0)
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2/21/11 10:02 P

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Welcome to the Team Schaharazade - and congratulations on your weight loss success!

This is a very good question. Currently I am using the nutrition tracker food suggestions as a base but make adjustments to make it more mediterranean. I have marked my preferences with no read meat, and no pork and the planner came up with a mostly vegetarian plan that works well. I sub fish in a couple of times a week and only use olive oil.

If you like to read, my go to book for how to 'diet' eating the Mediterranean way is a book called 'The Mediterranean Diet' by Marissa Cloutier, MS RD. Be warned, if you use kindle some of the charts don't show up well - or so I've been told. Her basic suggestions are 6 - 1/2 cups of whole grains a day. 3 or more servings of vegetables a day . 2 or more servings of fruit a day, 2 or more 1/2 cups of legumes/beans a day, 2 or more servings of low fat dairy a day (milk, cheese, yogurt) and 1 oz nuts or seeds a day. Fish is eaten 2x a week as is 1-3 oz of skinless poultry. Up to 4 eggs are allowed a week and olive oil is your primary source of fat that is not coming from your food. Red meat and sweets once a month.

The Mediterranean way of eating is more than a diet. It is a way of life. So incorporate the above format in a way that works for you. And develop good habit of healthy eating that will last. There are a lot of great links sprinkled through out the threads on this team, many have recipes that are great. The team link page is also a great place to go and Becky has created a recipe book that is a good source as well.

Here is a sample menu from the Mediterranean alliance website www.mediterraneanmark.org/documents/
7d
ayAUTUMNFINAL.pdf

Scan down for the calorie counts and recipes for the food items. Then make the necessary adjustments to get it to fit into your calorie range. It's a pretty good web site with a lot of good information on it. Here is the link if you are interested www.mediterraneanmark.org/

Edited by: MAGPIE74 at: 2/22/2011 (06:16)
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REBECKY44's Photo REBECKY44 Posts: 9,900
2/21/11 9:56 P

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I agree about the 10 pounds!! Congratulations!!

I had to really give your question some serious thought. We aren't doing the Mediterranean Way so much as a 'diet' but as a way of life. Eating the way of the pyramid is important for us to get a variety of nutrition while we are trying to lose weight. It is always important to follow portion sizes while balancing recommended calories and exercise in order to lose weight.

I personally follow the Spark People Nutrition plan for my calorie count and make substitutions to the SP Plan to keep the Mediterranean Way of eating (ie; pyramid) in mind. I follow the pyramid with the daily, weekly & monthly suggestions, substituting olive oil for butter, while limiting meats & sweets. I have found SP's Nutrition Plan is very much like the Mediterranean Way of eating. Spark People balances grains, lean protein, with a wide variety of fruits and veggies, just like the Mediterranean Way.

I suggest that you keep doing what you are doing. You have shown success.

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*♥´¨)
¸ .• ♥ ´¸.•*♥´¨) ¸.♥•*¨)
(¸.•♥´ (¸ ;.•♥Becky ♥•

"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust your actions."
~~~""~~~
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Team Leader
teams.sparkpeople.com/westhighland

~~~""~~~


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WINKY_EYE's Photo WINKY_EYE Posts: 131
2/21/11 9:29 P

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Kudos to you on the 10 pounds lost. I liked the links they posted about the Mediterranean diet, and I asked the team if our meal planner was already kind of Meditteranean because the little amounts of meat that we have but a long list of fresh fruit and vegetables. They said yes it would be but they suggested to eat fish or poultry about 2x a week, and whole grains. So look around on the topics they posted before and follow the links. I especially like the one where we were discussing the health benefits of eating the mediterranean way. Just check them out, you can still lose weight but be excited about your new way of eating. It is real easy to accept this a lifestyle change rather than a diet. Good luck and let us know how it goes for you. We have fun here to on the challenges thread to getting educated about healthy living.

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SCHAHARAZADE's Photo SCHAHARAZADE Posts: 46
2/21/11 7:50 P

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Hello everyone.

My name is Schaharazade I have been on Spark for a few months trying to get a healthy diet and exercise program going. And whadda ya know I lost 10 pounds! emoticon

I have decided to find a focused way of eating. My calorie intake is generally good, but I think the over all nutrition level in my food choices is poor. (I like potato chips!) I would like to focus on eating fresh, less processed foods and hope this "Mediterranean Way" will help me work it all out.

With that in mind, is there such a thing as 'Meal planning, the Mediterranean Way For Dummies'? emoticon

I was looking at the pyramid and I'm a little confused so I am looking for a basic blueprint of how to structure a menu for any given day (hoe much fruit, servings of protein, carbs etc.) . Does this make sense? And does this 'diet' even work that way?

Thanks for all your help!

Schahara


"When you show a man what he wants, he will move heaven and earth to get it." - Frank Bettger

---------------------------
“What gives light must endure burning.” ~ Victor Frankl
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