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Mediterranean Diet Is Not for Everyone

For the past few weeks I have been talking about the merits of the Mediterranean Diet. However, I have to acknowledge that no diet is perfect for every single person and Mediterranean diet is no exception to that rule. The Mediterranean Diet is not for everyone.

There may be some people who find that they have negative reactions to some of the foods on the diet – others may find that it simply is not suitable for their lifestyle.

Excellent Choice for Most People

Explaining the Mediterranean Diet
Image by karandaev

However, it is an excellent choice for most people because the health benefits are tremendous. Lower blood pressure, reduced cholesterol levels, reduced risk of diseases such as cancer, Alzheimer’s, Parkinson’s, diabetes and much more.

The diet is based on consuming wholesome fresh foods in their natural state and by cooking them in a healthy ways.

Red meats are eaten only on occasion; sugar, processed foods filled with additives, fast foods, and junk food, which are the cause of so many illnesses in today’s world are simply not eaten.

It should not be news that most health problems in the US can be attributed to a poor diet and a sedentary lifestyle.

The Mediterranean diet solves both problems, if you let it. It provides the healthy nutritious foods your body needs for energy and well-being; plus, it incorporates exercise to solve the sedentary lifestyle issue.

Potential Difficulties

Let’s look at some of the potential difficulties.

1. The diet can be expensive.

When you eat primarily fish, fresh (preferably organic) fruits and vegetables, nuts, etc. you will find that they are more expensive than grabbing a cheeseburger from a fast food joint or buying junk food from the vending machine at work.

But . . . if you consider the health problems you may endure in the future and the cost of health care that goes with those problems, you may want to think twice about the actual cost. The healthy foods on the Mediterranean diet may not seem so expensive after all.

2. Possible food allergies.

It is possible that some people may have allergic reactions to some of the foods in the Mediterranean diet. Olive oil may not agree with their digestive system, etc. It happens. If you have serious reactions to any of the foundational foods of the diet, you would probably want to choose another diet – just make sure it is a healthy one.

3. The toxicity of fish.

The Mediterranean diet is rich in fish and is one of the most toxic foods on the market today because of pollution in the world’s waterways

Educate yourself and find out which fish are richest in healthy omega-3 fatty acids, lowest in mercury contamination, and sustainably produced. According to the Environmental Working Group (EWG) there are better (and worse) choices when buying fish.  Check out their website for details on how to buy fish – The EWG’s Seafood Guide.

You can also get your omega-3 fatty acids from sources such as flaxseed, walnuts and Brussel sprouts.

4. Cost and availability of fruits and vegetables.

It may not always be easy to obtain fresh seasonal produce and some of the more common choices in the Mediterranean Region may not be available in your area – or the cost will be prohibitive – especially for organic.

Easy to Adapt?

Will it be easy to adopt the Mediterranean Diet with a full commitment?  Maybe not.  It may take some serious adjustment and determination to stay with it.

As Americans we are used to eating whatever we want, whenever we want it. If we are feeling hungry or blue – grab that tub of ice-cream. When we are bored, frustrated or angry, we reach for comfort foods like a bucket of fried chicken with mashed potatoes and biscuits form KFC.

Food has become far more than sustenance for many people. It is frequently used as a form of ‘medication’ for emotional problems. It that plays into your eating patterns, staying with any diet will be challenging.

When you start the Mediterranean Diet it can take time to adapt to the practice of thinking about what you are eating and being willing to make healthy choices. Eating fried chicken and mashed potatoes with thick gravy is not encouraged. The tub of ice cream should be replaced with a bowl of sweet, healthy fruit that is preferably high in fiber.

Such dramatic changes in your approach to food and eating habits may not sit well with some people. It may be too different and troublesome. Maybe that will be the case initially. But, you know that anything worthwhile often has challenges that must be faced. Major accomplishments rarely come easily.

Adopt the Mediterranean Diet!  Give it your best shot (including your time and energy), keep a positive attitude no matter what, and you may be surprised at how fast you realize that this is diet you want to stay with the rest of your life.

Your body and health will reflect the benefits of this diet in time . . . give it a real chance!

 

Alternative Health, Buying Healthy Foods, CLEAN EATING, Cooking Tips, Feed Your Family Well, Fruit, Health and Fitness, Healthy Diet, Healthy Eating, Healthy Foods, Healthy Living

Is Clean Eating Expensive?

One reason (or excuse) that people use when deciding NOT to try a clean eating diet is the cost. Is clean eating expensive? Fact or fiction? It does not have to be.

Everyone has felt the budget pinch when it comes to the rise in grocery costs over the past few years. It could be difficult to find an extra $100 in the budget to spend on healthy food, if it were really necessary.

There are several things  you can do that will help overcome that excuse. Let’s take a look at them:

Eat Seasonal Foods

Learn when foods are harvested and buy produce that is “in season.” It is not only less expensive, but it gives you a nice variety of foods for your table though out the year, rather than eating the same dishes over and over.

Seasonal foods are less expensive as a rule, whether you buy them at your regular grocery store or the farmer’s market.

Seasonal produce picked at its prime is much better than cold storage produce that is picked early and shipped long distances. Freshly picked fruits and vegetables also taste better and provide more nutrients that your body needs.

Buy in Bulk

This does not work well when buying for one, but if you have a family, it is a smart choice. You can purchase staple foods like brown rice, quinoa, whole grain flour, and even dried beans and peas in bulk.

See what your local grocery stores have to offer. Also, check online prices – sometimes those are better.

Buying these items in bulk makes your weekly shopping trip easier because you have less to buy – and it saves you money.

Cook from Scratch

Over the past couple of decades our society has become so dependent on convenience foods that making dishes from scratch is almost a lost art.

It is not uncommon to spend hard-earned case on sodium-free, organic chicken broth rather than using bones from your chicken dinner to make your own broth. That is a two-for-one process, and you control what is in the broth. It is cheaper and healthier.

It is not difficult to start cooking from scratch. In fact, it is easy to cook your beans, make soups, stews, and salads from scratch.

I challenge you to make at least one new homemade dish every week.

Try your hand at baking bread or biscuits. Try making some homemade barbecue sauce. Not only will you save money, you also have full control over the ingredients. So-o-o-o much better!

Buy from Local Farmers

Fruits and Vegetables - Colors of the Rainbow
Image by Val’s Photos

Go online and find your local farmer’s markets; plus look for farm stores in the area. They are a great source of local produce, diary, and eggs. If you are lucky, you may even find meat. Since there are no shipping costs involved, you will be able to get fresh, high quality food at reasonable prices.

CSA (Community Supported Agriculture) boxes are another excellent source of local fruits and vegetables. You buy a share of a farmer’s produce for the year and end up with a box of assorted fruits and vegetables throughout each growing season.

Go to http://www.localharvest.org/csa/ to learn more and find farms in your area that participate.

Grow Your Own Produce

If you have space in your yard, considering planting a garden. Create you own produce department. Growing lettuce, tomatoes, and  cucumbers is very easy. Depending on your climate, you may want to try melons and strawberries. Or if you don’t have much of a yard, try planting in containers.

You can even grow you own produce when you live in an apartment. Plant an herb garden or grow sprouts.  You can grow spring greens in a pot or bowl in the kitchen window and enjoy a nice bowl of fresh salad every few days.

It is an easy, fun and delicious hobby. Give it a try! You may surprise yourself.

There are a couple of side benefits, as well. It gets you outside and it is a great way to teach your children about where food comes from and what it takes to grow healthy fruits and vegetables that are good for their bodies.

Closing Thought

So – to answer our question: Is clean eating expensive?

The answer: It does not have to be.

Do not let budget constraints prevent you from eating healthier foods.

It is not only doable on a limited budget; it will also save you money in the long run by preventing health care costs that can arise from poor eating habits.

Have fun – stay healthy – and save money by eating clean!