The Mediterranean Way Of Eating

Sample Mediterranean Meal Plans

The Benefits Of Olive Oil

Food Portion Sizes

Breakfast:

Quick and Healthy Breakfast Ideas

Snacking:

Healthy Snack Ideas

Pregnancy:

Natural Health During Pregnancy

Prevention:

The Legume That Lowers Cholesterol

Salads:

Mixed Greens with Raspberries and Honey-Glazed Walnuts

Greek Salad

Chopped Italian Salad

Cyrano's Spinach Salad

Main Dishes:

Sanford's Salsa and Pork Chile

Healthy Holiday Recipes:

Salads

Baked Goodies

Special Family Breakfasts

NATURAL HEALTH ARTICLES

The healthiest people in the world are those who live around the Mediterranean Sea. There are 17 countries that border the Mediterranean Sea, and all of them seem to eat the same basic foods with the same great results, so it's important to pay attention to how they eat.

Over 200 scientific studies (and more come out weekly) have proved that the Mediterranean eating pattern can help to lower the risks for:

• Diabetes
• Heart disease
• High blood pressure
• High cholesterol
• Cancer
• Obesity
• Depression

Their diets consist primarily of:

• Fresh vegetables and fruits, lots.. up to 10 servings a day
• Nuts, seeds and beans
• Olive oil and olives
• Fish, wild not farmed, at least 2 times a week
• Whole grains
• Some cheese yogurt, milk and eggs
• Chicken and other poultry
• Red meat sparingly

At Alive Fit & Free, the Mediterranean way of eating is what we encourage. We believe that most of your nourishment should come from these high quality foods.

The Mediterranean way of eating is simple,  wholesome, and natural. It's great tasting food that nourishes your bodies and delights your senses. Notice I said senses, not just taste buds? That's because wholesome, natural foods not only taste wonderful, but are also beautiful to the eye, aromatic to the nose, and have incredible texture. So eating becomes an adventure, an experience that you'll take the time to enjoy and savor, not just a quick bite to eat or a meal on the run.

Simple, isn’t it? The way it should be!

At Alive Fit & Free we are about healthy lifestyle changes. No fads, no gimmicks, no diets - just a healthy way of living. We focus on eating the Mediterranean way, and use that to create a plan that fits your life, and meets the nutritional needs you have with the foods you love, whether you are training for a marathon or have health challenges such as diabetes or high blood pressure.

There are certain things your body needs to stay healthy, but we know there are also certain foods you love and other foods you don't. Our goal is to piece together a unique eating plan for you that will allow you to follow the Mediterranean way, but that also provides some room for the foods that you love and avoids the ones you don't. 

Here's the thing: life is too short not to enjoy the things you love - in moderation. For example, if you love ice cream and we say to you, "Susan, you can't eat ice cream,” what will you think about all day? You will be consumed by the thought of ice cream. Oh, you may hold out for two, maybe three days, but more often than not, you will go for the ice cream. Now that wouldn’t be so bad if you only ate a small portion, but because you have felt deprived, you will probably polish off most of that half gallon.

So, now the next day we meet and you are beating yourself up for eating all that ice cream. Not only did you develop an attitude of poor me, I can’t have ice cream, which is bad enough, but now you are beating yourself up and telling yourself how bad you are and you’ll never meet your goals and the vicious cycle goes on and that, my friend, is called defeat AND…. Worse than that….it is all a lie!!

You are not a failure, you can be victorious and reach your goal… and I will tell you how.

Now, suppose I say to you,” Susan, I know how much you love ice cream, so we are going to make room in your plan to include ice cream, so it’s ok for you to eat a small serving of ice cream every day if you want.” So now that you have permission to eat it, you are not developing an attitude, not being consumed with it…you are not FOCUSING on it.

Did you get that part? Whatever you focus on, whether positive or negative, you will draw into your life. The Bible says,” whatsoever a man thinks in his heart he is”. In the first scenario, you were focused solely on getting the ice cream and sure enough you did. In the second scenario, you weren’t focusing on the ice cream and you didn’t need to have it.

When I work with someone, we set a goal and make a plan. Then what do you think we focus on? That’s right… the goal, the end result, the finished product. We see ourselves as already there. What does it feel like to be there, what do you live like there, what eating and fitness habits do you have there, and what are you feeding your mind… positive, motivating thoughts that keep you happy and steadfast there?

YES, emphatically YES!!

Do you know the story n the Bible about Peter when he was n the boat fishing with some others and he saw Jesus on the shore. He wanted to step out and go to Him, so he did… He stepped out of the boat and began walking on the water. And he was successful as long as he kept his focus on Jesus. BUT, when he took his eyes off the goal, he began to sink.

AHHH!!! A lesson to pay attention to!

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The information contained on Alive, fit & Free is not meant to diagnose, prescribe, or replace medical care, but only for educational and informational purposes only. Please consult your health care provider before implementing any of the suggestions contained herein. Alive, Fit & Free, and it's contributing authors are not responsible for any adverse effects or consequences resulting from the use of any of the information or suggestions presented on this site.