Eat Like a Mediterranean, Day 7

Chickpea basmati rice and kale salad

I hope you’ve been able to try the “Eat Like a Mediterranean” challenges from days 1-6 that I’ve provided so far.  Today, challenge yourself to eat more dried beans or lentils – legumes/pulses that provide a healthy dose of phytonutrients, dietary fiber, plant protein, and are naturally low in saturated fat and void of trans […]

Eat Like a Mediterranean, Day 6


I believe one of the greatest challenges American’s have with adopting a more Mediterranean type of eating pattern is cutting back on red meat and poultry.  The traditional Mediterranean way of eating is abundant in fish (at least two meals per week), and more limited in red meat and poultry.  This likely had more to […]

Eat Like a Mediterranean, Day 5

My morning bowl of yogurt, berries and omega-3 rich walnuts.

Today’s challenge is to incorporate more unsaturated fats in your diet by enjoying at least 1-2 ounces of nuts each day.  Extensive research links consumption of nuts to lower rates of heart disease.  In fact, four large epidemiological studies showed that people eating the equivalent of a handful of nuts 4 times a week had […]

Eat Like a Mediterranean, Day 4

olive oil

Happy Monday!  It’s Day 4 in our quest to eat more like a Mediterranean.  Today I encourage you all to replace butter and margarine with olive oil.  Olive oil is the most widely used fat in food preparation across the Mediterranean regions, and there has been extensive evidence to prove that it contains a host […]

Eat Like a Mediterranean, Day 2


Eat More Veggies – Lots of Them (and especially the leafy greens)! In order to reap the health rewards of a Mediterranean diet, you need to EAT MORE VEGGIES!  I get it, we’ve all heard that before, but in order to really transform your current diet to one that better mirrors a Mediterranean one, meat […]