Intuitive Eating...
The best way to make “weigh” better choices is to tune in to your "you"niqueness- your body, your lifestyle, and tailor your intake accordingly...Get real- real food, that is- fresh whenever possible...Indulge in nutrient rich foods...Moderation is key; especially when dealing with empty calories...Eat what you enjoy and really enjoy what you eat...Slow down, savor the flavor, and let your brain catch up with your stomach...Often it boils down to changing your realationship with food- it should evolve from the pleasure of allowing appetite, taste preference, and availability to influence the choices you make. In the process redefine the word diet to reflect your food & beverage intake vs. a regiment of deprivation & guilt; after all, diet comes from the Greek word diatia meaning “balanced lifestyle.”
Over the years I have come to passionately embrace what is referred to as the Mediterranean Diet because it is more than a gastronomic recommendation. I like the way the 2010 Fundacion Dieta Medierranea Pyramid, created by international experts, portrays “a lifestyle for today:” (www.dietamediterranea.com/piramidedm/piramide_INGLES.pdf ) At its base we are reminded that healthy eating is only one dimension of well-being. Other life enhancing practices included are regular physical exercise; adequate rest; conviviality; culinary activities; biodiversity and seasonality; traditional, local, and eco-friendly products. That reminds me of another reason for indulging in a more plant-based diet; simply put, it’s more environmentally friendly as well as more sustainable. The Food & Environmental Double Pyramid created by Barilla reflects how what we eat impacts the environment. ( www.fondazionebarilla.com/en/double-pyramid/ and www.fondazionebarilla.com/en/publication )
When practicing the Mediterranean Diet you’ll have plenty of nutritious and delicious choices to put on your plate because it's about eating a balance of fruits and vegetables, lean meats such as chicken and fish, dairy, eggs, whole grains, legumes and beans, nuts, seeds, olives and olive oil. A plus of the Mediterranean Diet is there’s no calorie counting- just making calories count by eating a balance of these foods and enjoying them in moderation; especially, as you make your way up the pyramid. The focus is on minimally processed foods- for me that means applying the KISS principle of Keep It Simple & Savory & Sustainable.
No whining …just wining & dining as wine accompanies most main meals. Wine is considered part of the trilogy(wheat, olives, and vines) that has been the foundation of the diet for those living in the Mediterranean region for centuries. Wine is used to awaken the senses, not dull them. A particular wine is chosen to drink with a meal because of the flavor and how it complements the food; plus, wine lends an atmosphere of refinement that encourages conviviality while countering eating mindlessly. I find that I’m likely to consume less when I’m grounded in the principles of pleasure & p“leisure” with a glass of wine. If you are not into wine, I encourage you to find another beverage that enhances your dining experience.
Actually, the Greek dietary guidelines have included the recommendation to “eat slowly, preferably at regular times of the day, and in a pleasant environment.” You might find it interesting to check out the dietary guidelines of other countries via: (www.fao.org/nutrition/nutrition-education/food-dietary-guidelines/en/)
I found the guidelines of these seven countries that have been recognized by UNESCO for having the Mediterranean Diet as part of their Intangible Cultural Heritage to be of particular interest: Croatia, Cyprus, Greece, Italy, Morocco, Portugal, and Spain. You might also enjoy learning more about these countries via the following video which was part of their application to UNESCO.
As a member-advocate of Slow Food, I'd like to encourage you to embrace their guiding principles when making your gastronomy choices:
* GOOD: quality, flavorsome, and healthy food
* CLEAN: production that does not harm the environment
* FAIR: accessible prices for consumers and fair conditions and pay for the producers
Please check out for further inspiration.
Hopefully by now, you're inspired to create your own set of "you-nique" guidelines. I'll be glad to assist you in developing a customized approach to enhancing your well-being.
In the meantime,
buon appetito!!!
Over the years I have come to passionately embrace what is referred to as the Mediterranean Diet because it is more than a gastronomic recommendation. I like the way the 2010 Fundacion Dieta Medierranea Pyramid, created by international experts, portrays “a lifestyle for today:” (www.dietamediterranea.com/piramidedm/piramide_INGLES.pdf ) At its base we are reminded that healthy eating is only one dimension of well-being. Other life enhancing practices included are regular physical exercise; adequate rest; conviviality; culinary activities; biodiversity and seasonality; traditional, local, and eco-friendly products. That reminds me of another reason for indulging in a more plant-based diet; simply put, it’s more environmentally friendly as well as more sustainable. The Food & Environmental Double Pyramid created by Barilla reflects how what we eat impacts the environment. ( www.fondazionebarilla.com/en/double-pyramid/ and www.fondazionebarilla.com/en/publication )
When practicing the Mediterranean Diet you’ll have plenty of nutritious and delicious choices to put on your plate because it's about eating a balance of fruits and vegetables, lean meats such as chicken and fish, dairy, eggs, whole grains, legumes and beans, nuts, seeds, olives and olive oil. A plus of the Mediterranean Diet is there’s no calorie counting- just making calories count by eating a balance of these foods and enjoying them in moderation; especially, as you make your way up the pyramid. The focus is on minimally processed foods- for me that means applying the KISS principle of Keep It Simple & Savory & Sustainable.
No whining …just wining & dining as wine accompanies most main meals. Wine is considered part of the trilogy(wheat, olives, and vines) that has been the foundation of the diet for those living in the Mediterranean region for centuries. Wine is used to awaken the senses, not dull them. A particular wine is chosen to drink with a meal because of the flavor and how it complements the food; plus, wine lends an atmosphere of refinement that encourages conviviality while countering eating mindlessly. I find that I’m likely to consume less when I’m grounded in the principles of pleasure & p“leisure” with a glass of wine. If you are not into wine, I encourage you to find another beverage that enhances your dining experience.
Actually, the Greek dietary guidelines have included the recommendation to “eat slowly, preferably at regular times of the day, and in a pleasant environment.” You might find it interesting to check out the dietary guidelines of other countries via: (www.fao.org/nutrition/nutrition-education/food-dietary-guidelines/en/)
I found the guidelines of these seven countries that have been recognized by UNESCO for having the Mediterranean Diet as part of their Intangible Cultural Heritage to be of particular interest: Croatia, Cyprus, Greece, Italy, Morocco, Portugal, and Spain. You might also enjoy learning more about these countries via the following video which was part of their application to UNESCO.
As a member-advocate of Slow Food, I'd like to encourage you to embrace their guiding principles when making your gastronomy choices:
* GOOD: quality, flavorsome, and healthy food
* CLEAN: production that does not harm the environment
* FAIR: accessible prices for consumers and fair conditions and pay for the producers
Please check out for further inspiration.
Hopefully by now, you're inspired to create your own set of "you-nique" guidelines. I'll be glad to assist you in developing a customized approach to enhancing your well-being.
In the meantime,
buon appetito!!!
