Click for your free “Boost Immunity with Food” Recipe Book Many people are concerned about staying healthy. It almost doesn’t matter what time of year it is, as germs are all around us, whether it’s because kids are headed back to school, flu season is upon us, or winter is in full swing. Experts points to hand washing, staying home if you aren’t feeling well, and general good hygiene as very important ways to decrease our collective likelihood of coming into contact with the germs that make us sick. But there’s more that you can do! The foods that we choose to consume can help our bodies figh ..read more

Enjoy this whole wheat ciabatta bread recipe from health advocate and writer, Brandy Pan. It’s better than store-bought! Read more about her in the bio section.  Why Ciabatta Bread? If you’re not already making your own ciabatta bread, following an easy at-home ciabatta bread recipe is going to make your weekly meals so much better! Ciabatta is a great bread choice and accompaniment to your meals. It makes for an amazing sandwich bread that’s tasty, delicious, and easy to bake. Ciabatta also holds its own at room temperature, and you don’t have to separately toast before a meal. It will ..read more

This is a sponsored post. We only promote products that we love and believe in, including this one! This berry lemon smoothie not only tastes amazing and comes together quickly, it also contains whole foods that are good for your brain like spinach, berries, and dates. Try it today! Our Family Mission: Eat For Brain Health Alzheimer’s runs in my family. It’s not the only terrible disease that does, as my Mom died young of cancer, but it is a particularly scary one for me. It’s one of the reasons that my family and I follow a Mediterranean Diet. Research, like this new study, continues to ..read more

This complete, comprehensive guide will explain the similarities & differences of the Mediterranean diet vs the Keto diet so you can decide which is best for you! Are you trying to lose weight, navigate a health condition, avoid or reverse chronic disease, or simply feel more energetic? You likely already know that the food you put in your body may be the single most important factor in reaching these goals. Research shows that diet likely accounts for 75% of weight loss. It’s estimated that up to 35% of cancer deaths are attributable to diet. The foods you eat and the beverages you drink ..read more

What does it look like to follow a Mediterranean Diet? Beginners are often confused as to what a Mediterranean Diet actually means and what it might look like to live according to this way of eating. In the following article, we will touch on what principles compromise the Mediterranean Diet. Then we will walk through what that looks like every day and what a Mediterranean Diet typical day might include. Read on! What does “Mediterranean Diet” actually mean? The Mediterranean “Diet” was first defined by researchers studying the way people in the Mediterranean eat, because of the amazing healt ..read more

Watch the quick video or read the article to learn how much salt per day is recommended and what to do about your sodium intake.  How Much Salt Per Day is Recommended by the Mediterranean Diet At some point, you have likely asked yourself, “how much salt per day is considered healthy”? Today’s topic from a question we recently received is salt intake on the Mediterranean Diet. And specifically, whether we should be adding salt to the foods we eat throughout the week. Recently the dietary guidelines came out that we should be limiting sodium to 2300 milligrams per day. This is about the s ..read more

How to Get Motivated Motivation. It’s a word we often use to beat ourselves up. At some point, you’ve likely thought, “if I had the motivation, I’d (fill in the blank)” or “I just need to get motivated to (fill in the blank)” about weight loss, meal planning, exercise, you name it. I’d like to dig a little deeper into my perspective of motivation. Hopefully, this will remove any guilt you may have about your current lifestyle habits to assist you in moving toward your health improvement goals! Motivation is a finicky thing. It’s something we all wish we had more of and have a hard time conjur ..read more

The Mediterranean Movement is so excited to welcome Veronica Rouse, The Heart Dietitian, to the blog! You can learn more about Veronica in the bio section below. By: Veronica Rouse, The Heart Dietitian When we look to the science it is very clear that nutrition can play a role in preventing and managing heart disease.  Specifically, the Mediterranean diet is a powerhouse when it comes to choosing a way of eating that can lower blood pressure and manage cholesterol levels. There are a few reasons why the Mediterranean eating pattern is recommended for prevention and management of heart di ..read more

Wondering how to save money on food and eat healthy? McDonald’s charges $1 for a burger, while grass-fed beef at the store will run you $8 per pound or more. Seafood can feel woefully expensive, while the box of white pasta calls your wallet’s name. Does eating healthier mean that you have to make sacrifices with your grocery bill? Will choosing a Mediterranean Diet cost you money? Happily, the answer can be no to both questions. With an overall focus on produce, beans, and healthy grains, the Mediterranean Diet can be substantially cheaper than other meat-heavy lifestyles (such a paleo ..read more

Are you looking for tips for eating more plant-based meals or tips for following a Mediterranean Diet for vegetarian families? Check out our expert advice below! The Mediterranean Diet is primarily a plant-based diet, in that many meals are built around plant products. Animal products are allowed but meat takes more of a supporting role to all the beans, fruits, and vegetables. (Seafood is the exception to this rule, as the Mediterranean Diet encourages lots of fish consumption.) This means that at least a few times per week, you should enjoy some completely meat-free, vegetarian meals. 3 Med ..read more