I hope you enjoy the video! If you're concerned about the origin of shakshukah, please know this has already been pointed out to me. I'm glad you agree that it is a wonderful Mediterranean Dish full of health benefits and flavor!
I've been on the Mediterranean diet for 2 or more years. I dropped a 100 pounds. I weigh less than 190. So I can get my heart surgery and I have great blood pressure and I got diabetes and I'm off the insulin. Trying to stick to healthy diet its hard sometimes. But I walk and do push-ups and I love salads and I eat meat. But it's helps with my body and I'm moving in the right direction
@@JacobRichards-n9y thank you for sharing! That all sounds great. It's about finding what works for you. Meat can absolutely be part of a healthy and balanced diet. Awesome!
@@annapleetmd I still eat fast food as well. I just gave up of hungry man's and TV dinners and I laid off the sodas. I gave up ice cream and other sugars. I eat subs from barros pizza and I do eat some junk food just to give me a treat. It's not a self sabotage. But just a treat for doing so good on my diet. I do eat meat which as I get older I have to watch out for cancer as some processed meat can cause cancer in men and women too. I try not to worry to much but just enjoy life with this healthy life style.
My only concern now is…how much of each ingredient? Like if I make a smoothie how do I go about calculating how much of each ingredient? I don’t want to over do it
I was pre diabetic and I swapped to a Mediterranean diet and I’m now out of the danger zone and have normal levels. I’m also a person with no thyroid and since I changed my diet my body feels much better and processing my levothyroxin more fully my levels have stabilised. I really like this video it reinforces what I do and gives me other ideas. Thank you
Dr Pleet, I saw your video for the first time and I could not believe that every morning to late morning I have a handful of almonds a handful of raisins and a blueberry smoothie with almond milk, a couple of tablespoons of collagen powder, and a tablespoon of chia seeds. No one has advised me on diet, I just figured that it would be healthy and a good way to get me through the morning. I am 72 years old and hopefully I can keep healthy as long as possible.
For breakfast I typically make suateed spinach in olive oil with eggs, feta, and pesto, all wrapped up in a whole grain flatbread! Thank you sooo much for this awesome video :)
The wheat/ grains in the Med are not gmo. Ergo, they can eat them w/out all the problems and weight gain we get in the states. Read the content of our dried pasta compared to real Italian pasta. They also do a great amount of walking...lots of hills too. Usual desert for my Italian grand parents was an apple or pear sliced and marinated in wine. They would cut it slowly, at the table...it took a while...and always added lots of great conversation. The meal was never rushed. The meal was made from scratch...even the tomato paste was made from home grown tomatoes. Different life style. Thanks for all your great tips. Much appreciated.
There is no GMO wheat sold in the US, and Italy has imported wheat from the US my the hundreds of millions of kilograms over the years. The only grains grown in the US that have GMO breeds are corn and soybeans, the latter of which Italy also imports
00:25:24 Forgive me, but my inner child came out. Love your channel. It’s quickly becoming my favorite. Today is 3/19/24. I started 1/9/24. Lost over 18 lbs so far. Thank you for the healthy tips and tricks.
I started eating a Mediterranean style diet 3 years ago and have seen such an improvement in my health! Just finished eating a veggie packed omelette with smoked salmon and blackberries on the side 😋. Loved this video!
Dr Pleet , I just started following your page and you seriously have awesome information. I'm a 42 year old male who has Crohn's disease and for years I always knew diet was a huge part but some of my doctors are unfortunately not taught about nutrition so they tend to dismiss those discussions. I started the Mediterranean Diet just a few days ago and I already feel the difference. Your page has really helped me with meal plans and meal prep ideas 😊. I really love your content and you make it soo easy to understand, thank you!...
I make a smoothie most of the time. Frozen berries,spinach,2 scoops of collagen, flaxseeds, half of frozen banana coconut water, cinnamon and blend. Yum i just love it! Thanks for sharing!
Smoothies destroy the time release factor to foods by macerating all the fibre. It makes the contents available to rapid digestion and fast glucose uptake. Just watch the frequency.
Great ideas! In Winter I eat sourdough toast with eggs, spinach, mushrooms & tomatoes or porridge for breakfast or in Summer I like either yogurt, fruit & granola or sourdough with ricotta, tomato & basil.
Thank you for your support in us eating healthy and your detailed information to explain the benefits and goodness in our food. I have for breakfast Monday to Friday yogurt, fruit walnuts with a drizzle of honey and then I have a normal breakfast over the weekend toast marg marmalade and coffee 😊 since I changed to a Mediterranean diet I am already feeling much healthier 😊
I really like overnight oats. Oatmeal, yogurt, chia seeds, water and then I add fruit and a little honey. I make a bunch of them ahead of time and they’re ready to go when I have to get up early.
have you eaten it with nuts or nut butters, whole form produce like berries, or protein sources like yogurt? adding fiber, fat and protein to carb-rich foods often helps slow down that blood sugar spike. But oats aren't for everyone!
Absolutely the first video that I watched to keep me interested in pursuing a mediterranean lifestyle. You made it interesting and easy to begin. Can't wait! Thank you Dr. Anna
Thank you for this awesome information. My go to right now is a blend of green apple, pumpkin seeds (raw), chia, flax, sesame, walnuts and one date. Add water to taste blend and drink away. I keep all my ingredients in glass jars for easy access.
@@annapleetmd Type 2 diabetics, especially those who don’t want metformin for a lifetime, won’t be able to metabolize all those noodles and carbs you mentioned. The nuts and vegetables you mentioned were helpful.
@@penandpencilplow thanks for your feedback - great point! It's so important to find a diet that fits your individual needs, and this of course will vary from person to person
Thank you for the wide variety of ideas. I am a picky eater. I didn't think the Mediterranean way of eating was possible for me, but you make it sound simple & do-able.
Great tips! Thank you. Can you also make a “What I eat in a day” video in the future? Would like to see that too if possible. Keep up the good work! ;-)
I’m so glad you’re finding the videos useful! Good suggestion - I had wondered whether or not people like seeing those videos, glad to know they do! I can surely make that one up 😊 stay tuned!
Your ideas are great and help cement what many of you are already doing. I have Portugese and Italian friends who like to drink red wine with meals (white also). You don't mention alcohol with dinner. Any comments?
Excellent question. Alcohol is one of those things that makes the Mediterranean diet ‘famous.’ My personal viewpoint is that with anything, moderation is key. I view wine as a strong part of many cultures and religions and when consumed, it is best with meals and about one glass per day. But if one prefers to avoid it entirely, that is technically the best thing for our bodies. Thank you for the question!
My favourite Mediterranean dinner meals include traditional Palestinian dishes such as musakhan (chicken cooked with onions, sumac, and pine nuts on taboon bread), maqluba (a layered rice and vegetable dish), and knafeh (a sweet cheese pastry).
I love to make smoothies. I do large batches and put them in mason jars, then freeze them. I pull one out the night before and set it in the fridge so it has time to thaw out. I like to use frozen berry blend (raspberry, blueberry and strawberry), banana, a little peanut butter, avocado, oats and for liquid I will either add some type of lactose free milk or premier protein shake. After watching this video I plan to start adding some flax or chia seeds as well.
I loved the "chocolate salami" I had in Italy. It wasn't super sweet and a small amount was very satisfying. I'm not sure how it was made, but I think a relatively healthful version could be made with cocoa powder, dark chocolate, nuts and...maybe dates or figs to hold it together?
For breakfast I have steel cut oats with bananas, strawberry, blueberries,walnuts ground flaxseed with homemade bagel from freshly ground spelt with everything bagel seasoning and a cup coffee
Thank you so much for your savory breakfast ideas. I’ve never been a fan of a sweet breakfast. Cereals, muffins, pancakes or oatmeal are my husband’s favorites, but I’ve always loved savory.
Hi Dr. Anna. I’m new to your channel and I appreciate your straightforward information. For breakfast, I usually have a peanut butter sandwich, using Ezekiel bread. Would you recommend this?
Welcome aboard - so glad you’re here!! I’m thrilled you’re liking the videos. Whole grains like those in Ezekiel bread are great - good amount of fiber and nutrition. Peanut butter provides healthy fats, fiber and some protein- so yes! Just be sure to check if your peanut butter has added sugar
Breakfast is either avocado on dark seeded bread with tomato 🍅 Or chia fruit smoothie with flaxseed. Lunch is either chicken salad or salmon steak green tea and home made protein bliss balls. Eggs only eat once a week. Evening i dont eat meal just have apple with natural peanut butter and few nuts like walnuts braxil nuts or almond. I have high cholesterol my doctor wants me on statins but i aint taking them as whst i have read about them id horrible. I was on them while ago but am wiser now. Do you think 5.5 needs meds? I also have onions and garlic everyday eith salad 🥗 I put steel cut oats in my bliss balls organic. Big fan of olive oil and avocado oil!!
Wow all of that sounds super! Unfortunately, I cannot provide medical advice of any kind via the internet. But keep up the good work it sounds like your bidet includes lots of variety and healthy foods!
We eat Overnight Oats with Blueberries🫐 & Honey. 🍯 Along with mini Peanut Butter bars. (Peanut Butter, Oatmeal & Honey). We are Egg, Gluten & Dairy free (because of health reasons). Thank you for sharing!!😊😃😁
Hi! Just wanted to let you know my latest video about a gluten-free Med Diet may be of interest to you: ua-cam.com/video/lR9OSR6UqgU/v-deo.htmlsi=iFGKtyFxR0klgw5J
So glad I found you Dr Anna, Your teaching is clear & easy to understand. I’m needing to lose weight & help ease arthritis. Has anyone been able to lose weight eating this way? Do you have any videos on how to do this? Thank you 🇦🇺🇦🇺🇦🇺
Welcome aboard!! Thanks for being here. And great question - I actually have an entire video playlist on weight loss! Here it is: Weight Loss ua-cam.com/play/PLZ2sK9BzXjBbMXDniYAFeVFDozBUyS7nG.html
I love brown rice as a base below fresh veggies, green onion, tomato pieces, sliced avocado, alfalfa sprouts (homemade), sunnyside up eggs, drizzle olive oil, Bragg’s liquid aminos(soy sauce), Apple cider vinegar, nutritional yeast (optional) eat just like that!!! My girls loved eating this growing up.
Excellent guidance. I do have the Mediterranean diet, but I must remain FODMAP. I cannot digest milk either, so I remain with almond milk. Your program today gave me great ideas. I am now subscribed to your channel. Thanks!
I love steamed veggies to break my fast…cottage cheese with scrambled eggs and a few walnuts to take my vitamins..sometimes do savory steel cut oats with mushrooms and onions in instantpot..
I’d love to know how you ‘feel’ about coffee and tea .. with or without caffeine. I typically drink my coffee black, but for a treat I add oat milk or use non fat milk in a latte.
Excellent question - I love both coffee and tea! Personally, I enjoy espresso in the morning and an afternoon and sometimes evening tea. I enjoy many varieties both with and without caffeine. These can be some of the healthiest beverages but can also become unhealthy if putting lots of added sugar, heavy creams, etc. then again, amounts are usually quite low compared to eating a cookie or piece of cake! Everything in proportion :)
I alternate between oatmeal with mixed berries, Greek yogurt, chopped walnuts, and gluten-free pumpkin oatmeal muffins (made in my food processor) with fruit on the side.
Greetings! And happy new year. For breakfast I usually have a very small call me where my choice of kale or spinach, cucumber and squash. Sometimes lol oatmeal with walnuts for breakfast
Fantastic info for beginners like me who are just starting this healthy lifestyle journey! Thank you! As an aside…just a tiny technical suggestion would be less jump cuts in the editing of the videos. Makes me dizzy…haha!
I am glad you like the video! And I really do appreciate the feedback. We are working to improve the editing on the channel. I hope the recent videos are better for you!
Lunch is almost always a salad with homemade balsamic dressing. I need to add more leftover protein! Healthy Desert: sliced strawberries with a little yogurt or a frozen fruit bar; Unhealthy desert would be ice cream!! Thank you for this video. It's given me so many great ideas to consider!
I am so glad you like the video - and thanks for sharing your meals!! I appreciate your healthy and unhealthy desserts, because let's be real, we all have those ;)
Hi Dr. Anna…. I’m a very appreciative newby!!!! Your content is AWESOME!!! I would love for you to recommend a video that combines the Mediterranean diet with gluten intolerance. I do not have Celiacs but am very sensitive to gluten! Thank you so much… I’m very excited that I came across your video. 😘
Wow thank you so much I’m thrilled you like the videos!! And excellent question. I am working on a video of how to make the Mediterranean Diet gluten-free. Please stay tuned for that in the coming weeks!!
Morning smoothie, 1 Cup frozen blueberries, 1/2 C Greek yogurt oikos triple zero with stevia, 1 C soy milk, 2 T ground flaxseed blend in blender. To eat Walnuts with handful of dark chocolate chips
Hello, just came across you. I want to start this eating plan, and you were very informative. Is there a book you would recommend for a newbie? I’ll be checking out the rest of your videos. Thanks for sharing.
Thank you so much! I’m thrilled you’re here, and I’m very glad you’re liking the content. I don’t have a specific book to recommend, but there is a wonderful food blogger called @TheMediterraneanDish who has an incredible encyclopedia of recipes- she has a website and a book! I will also be organizing some of my PDFs and handouts - stay tuned!
I'm trying to adopt a Mediterranean Diet but it's new to me. I want to replace my morning eggs and toast with a yogurt bowl or smoothie. Thanks for the advice.
I am so glad you're here! Hopefully you'll get more than enough ideas of things to make from other members of our community who share their meal ideas in the comments sections. Your idea sounds great!
I eat eggs with baby spinach, tomato, beetroot, kimchi and a thin slice of high protein bread. It keeps me satisfied for the whole morning and I find that I don’t reach for the unhealthy snacks!
I noticed you didn’t mention overnight oats. I’ve been eating this a few days a week. Oatmeal, plain Greek yogurt, chia seeds, milk, fruit, protein powder, maple syrup. Does this fit with the Mediterranean diet?
Overnight oats can definitely fall in line with the basic schema of a med diet. It’s not a classic type of meal eaten in the med countries but it’s got whole grains, seeds, dairy which gives high quality proteins fruit, etc.
Eggs and oats w blueberries, Splenda, a tablespoon of walnuts, protein powder etc, or GF avocado toast w eggs. I refrigerate nuts, way easier to keep for a long time.
I eat a smoothie for breakfast: two cups of frozen kale, one cup of frozen blueberries, one cup of cold water, and one cup of cold kefir and a dash of pepper. It's yummy.
Thank you for great tips. I juice every morning. I typically mix fruits with veggies like Kaleor spinach, fennel bulb, cucumbers etc. I am on a plant based diet so. No dairy or meat.
For breakfast I will eat an avacado toast on whole grain sourdough bread with an egg and lettuce greens and some nuts and also some fruit in the side,or i will have some oatmeal with nuts and fruit and some milk, is also like too sprinkle some chia/flax seed in top. I am prediabedic and I have hypothyroidism and I have had to change my thinking on what i am eating and is it realy healthy. My dr recomended the mediterranean diet and although I am not doing it to a tee I am trying and I do appreciate your videos.
Thanks. Making that Pissaladière for breakfast (I have all the ingredients). I basically eat exactly as you described, but can't figure out the protein. One serving of oatmeal (1 cup cooked) is only 7g of protein (I think I need about 90g/day). So I usually add 1 can of mackerel to it & olive oil (it's my favorite breakfast).
that's awesome you'll give it a try! Yes, the protein can be a tricky part. If you prefer savory dishes for breakfast, you may want to lean towards incorporating eggs or at least egg whites. They are so versatile and provide an excellent source of a complete protein
Do you have like a weeks example of a meal plans? Also, how can I help my husband eat this way so we can eat the same thing when he loves red meat and doesn’t love too many vegetables? Thank you for your videos I absolutely love them. I’m still trying to figure it all out but it is inspiring for the sake of being healthy!
thank you for being here! Good question - it may be easiest to make small changes, or big changes all at once. Different people respond differently to change, and it can be challenging. sometimes experimenting can help!
I’m brand new to your channel today. I know nothing about Mediterranean eating but want to learn. What kind of oatmeal should we eat? Organic oats always and steel cut?
Welcome aboard!! So glad you’re here you’re going to love it. ☺️ yes, steel cut oats are great which contain the most fiber, but whole rolled oats are good too - both have beneficial effects to health. The quick cooking type are higher in starch and lower in fiber and can have added sugar (especially those packet types) - think of these more as the last resort type!
I’m glad you like it! Great question. In general, portion sizes in the U.S. do tend to be bigger than in some other countries about the Mediterranean. The nice thing about emphasizing a Mediterranean approach is that we get fuller from the foods and that automatically tends to drive down the quantity we eat.
Hey Dr.Anna , you well explained it all , As a IT guy by profession I always prefer Oats bowl in the morning with dry fruits and peanut butter mixed with some fruits like banana, bcz it’s easy and effective. I will try to make changes with my lunch and dinner as well with your references. Thank you so much for the information ❤️🇮🇳
Dr. Pleet, for lunch we eat left overs too. We nearly always add a salad and a piece of fruit for dessert. The Holiday Season has thrown us for a curve though! 😮
I prefer savory breakfast like egg-bakes (i.e. a scrambled cook ahead of time like a casserole), dinner for breakfast/leftovers, and mandelade (i.e. German applesauce; almonds and seeds blended with an apple, water, cinnamon, and cardamon). Breakfasts with oats, smoothies, etc are sugar-spikes. I get ravenous 2 hours later and they amp up my sugar cravings. And with being lactose intolerance and gluten sensitive, dairy and sweet options (i.e. grains except for quinoa) don’t work. I also typical avoid cold food in the morning and drink tea instead of coffee.
Sometimes i eat Pecans, Walnuts and Cottage Chesse. Sometimes i eat an open face sandwich with egg, a slice of Baby Swiss and Salaf dressing like Miracle Whip.
I just saw you on the think media training. I came to check out your most successful video! Haha! thanks for your input today - it was really inspiring! :)
Fruit would spike me into hunger, avocado, nuts, oats, cottage cheese and yogurt. This will help me. I can eat fruit on top of other things at lunch and beyond. I need proteins mixed in.❤️ I love sardines. I raise coturnix quail so eggs are easy bone broth and quail meat. You gave me great ideas. Thanks a bunch. I used to do Keto but it’s so hard to live.
I'm enjoying your video. For Breakfast I have steel rolled oats ( I make a batch and reheat 1 portion) pour in half and half cream, drizzle with maple syrup and top with frozen blue berries. If I can afford it, i will have half a grapefruit. Only problem is I'm starving 2 hours later.
I think I have a solution to your hunger problem! Consider adding protein to your breakfast. With oatmeal, this could be in the form of yogurt, cottage cheese, or even protein powder. The other thing you could increase are the healthy fats, from nuts or seeds or nut butters for example. I’d be willing to bet that helps you feel full longer :)
I hope you enjoy the video! If you're concerned about the origin of shakshukah, please know this has already been pointed out to me. I'm glad you agree that it is a wonderful Mediterranean Dish full of health benefits and flavor!
I've been on the Mediterranean diet for 2 or more years. I dropped a 100 pounds. I weigh less than 190. So I can get my heart surgery and I have great blood pressure and I got diabetes and I'm off the insulin. Trying to stick to healthy diet its hard sometimes. But I walk and do push-ups and I love salads and I eat meat. But it's helps with my body and I'm moving in the right direction
@@JacobRichards-n9y thank you for sharing! That all sounds great. It's about finding what works for you. Meat can absolutely be part of a healthy and balanced diet. Awesome!
@@annapleetmd I still eat fast food as well. I just gave up of hungry man's and TV dinners and I laid off the sodas. I gave up ice cream and other sugars. I eat subs from barros pizza and I do eat some junk food just to give me a treat. It's not a self sabotage. But just a treat for doing so good on my diet. I do eat meat which as I get older I have to watch out for cancer as some processed meat can cause cancer in men and women too. I try not to worry to much but just enjoy life with this healthy life style.
My only concern now is…how much of each ingredient? Like if I make a smoothie how do I go about calculating how much of each ingredient? I don’t want to over do it
DR. Pleet what about dried fruits, dates, etc.??
I was pre diabetic and I swapped to a Mediterranean diet and I’m now out of the danger zone and have normal levels. I’m also a person with no thyroid and since I changed my diet my body feels much better and processing my levothyroxin more fully my levels have stabilised. I really like this video it reinforces what I do and gives me other ideas. Thank you
I’m so glad, thank you for being here! And for sharing your journey with us
A doctor who talks about the importance of nutrition (and who has a great understanding of nutrition)?? I LOVE TO SEE IT 👏🏽Thank you Doctor Anna!
You're so welcome! I’m thrilled you like the video. We nutrition-focused docs are a rare breed, but we are out here!!
She was trained in a country that values healthy food.
I agree
Dr Pleet, I saw your video for the first time and I could not believe that every morning to late morning I have a handful of almonds a handful of raisins and a blueberry smoothie with almond milk, a couple of tablespoons of collagen powder, and a tablespoon of chia seeds. No one has advised me on diet, I just figured that it would be healthy and a good way to get me through the morning. I am 72 years old and hopefully I can keep healthy as long as possible.
Wow that is so cool! If only everyone had your same intuition… haha. Thank you for sharing :)
For breakfast I typically make suateed spinach in olive oil with eggs, feta, and pesto, all wrapped up in a whole grain flatbread! Thank you sooo much for this awesome video :)
Wow that sounds delicious!! Flavorful and balanced. I’m so glad you like it 😊
It’s so refreshing to hear a medical professional say breaking isn’t necessarily required if one is a healthy adult.
I’m glad!!
The wheat/ grains in the Med are not gmo. Ergo, they can eat them w/out all the problems and weight gain we get in the states. Read the content of our dried pasta compared to real Italian pasta. They also do a great amount of walking...lots of hills too. Usual desert for my Italian grand parents was an apple or pear sliced and marinated in wine. They would cut it slowly, at the table...it took a while...and always added lots of great conversation. The meal was never rushed. The meal was made from scratch...even the tomato paste was made from home grown tomatoes. Different life style. Thanks for all your great tips. Much appreciated.
Thank you for sharing your insights with us :)
There is no GMO wheat sold in the US, and Italy has imported wheat from the US my the hundreds of millions of kilograms over the years.
The only grains grown in the US that have GMO breeds are corn and soybeans, the latter of which Italy also imports
@@rstabler1 Good to know. Read the ingredients on pasta from US shelves and try to find. the three ingredient pasta sold in Italy.
Europe imports its wheat mainly from Russia and Ukraine
@@Ingridfransson See Italian made pasta ingredients.
00:25:24 Forgive me, but my inner child came out. Love your channel. It’s quickly becoming my favorite. Today is 3/19/24. I started 1/9/24. Lost over 18 lbs so far. Thank you for the healthy tips and tricks.
Wow that is incredible! Thank you for sharing, I’m very impressed. And I’m so glad you’re enjoying the channel- thank you!!
I started eating a Mediterranean style diet 3 years ago and have seen such an improvement in my health! Just finished eating a veggie packed omelette with smoked salmon and blackberries on the side 😋. Loved this video!
That’s amazing to hear. And I’m thrilled you like it!!!
Dr Pleet , I just started following your page and you seriously have awesome information. I'm a 42 year old male who has Crohn's disease and for years I always knew diet was a huge part but some of my doctors are unfortunately not taught about nutrition so they tend to dismiss those discussions. I started the Mediterranean Diet just a few days ago and I already feel the difference. Your page has really helped me with meal plans and meal prep ideas 😊. I really love your content and you make it soo easy to understand, thank you!...
Wow thank you!! I’m thrilled you like it ☺️ much more to come
So glad I found you as I have just started the diet.❤
Welcome aboard! Great to have you here
I make a smoothie most of the time. Frozen berries,spinach,2 scoops of collagen, flaxseeds, half of frozen banana coconut water, cinnamon and blend. Yum i just love it! Thanks for sharing!
Sounds great! The flaxseeds add some nice healthy fats and a bit of protein too. Thanks for sharing :)
Love baclava
Smoothies destroy the time release factor to foods by macerating all the fibre. It makes the contents available to rapid digestion and fast glucose uptake. Just watch the frequency.
@@karend.9218 I am aware of that. But thank you! that’s why I add a tablespoon of cinnamon.
Great ideas! In Winter I eat sourdough toast with eggs, spinach, mushrooms & tomatoes or porridge for breakfast or in Summer I like either yogurt, fruit & granola or sourdough with ricotta, tomato & basil.
Sounds great!
This was so helpful!! Just starting the Mediterranean diet- thanks for the info and inspo :)
You’re so welcome !! I’m thrilled you like the content :)
Thank you for your support in us eating healthy and your detailed information to explain the benefits and goodness in our food. I have for breakfast Monday to Friday yogurt, fruit walnuts with a drizzle of honey and then I have a normal breakfast over the weekend toast marg marmalade and coffee 😊 since I changed to a Mediterranean diet I am already feeling much healthier 😊
Im glad you like the content! Sounds like you’re off to a great start!
I really like overnight oats. Oatmeal, yogurt, chia seeds, water and then I add fruit and a little honey. I make a bunch of them ahead of time and they’re ready to go when I have to get up early.
I'm starting to est more of the overnight oats as well😊
Can't eat oats , sends my sugar soaring...
thanks for sharing!
have you eaten it with nuts or nut butters, whole form produce like berries, or protein sources like yogurt? adding fiber, fat and protein to carb-rich foods often helps slow down that blood sugar spike. But oats aren't for everyone!
Thank you, Dr. Anna, for the pasta cooking tips! Oil in the pasta water? 😮 Not anymore!! Education is everything!! 😊
You are so welcome!!
Absolutely the first video that I watched to keep me interested in pursuing a mediterranean lifestyle. You made it interesting and easy to begin. Can't wait! Thank you Dr. Anna
Glad you enjoyed it, welcome aboard!!! You’re going to love this way of eating (and living!)
Thank you for this awesome information. My go to right now is a blend of green apple, pumpkin seeds (raw), chia, flax, sesame, walnuts and one date. Add water to taste blend and drink away. I keep all my ingredients in glass jars for easy access.
Wow that’s got some serious nutrition in it!! Thank you for sharing with us ☺️
Oranges..eggy Bread with cinnamon sugar..glass of milk. My favorite breakfast. 😊❤
Yum!!
Very helpful for beginners ❤
I'm so glad!! Feel free to ask any questions that come up for you
@@annapleetmd Type 2 diabetics, especially those who don’t want metformin for a lifetime, won’t be able to metabolize all those noodles and carbs you mentioned. The nuts and vegetables you mentioned were helpful.
@@penandpencilplow thanks for your feedback - great point! It's so important to find a diet that fits your individual needs, and this of course will vary from person to person
My typical braekfast is toasted grain-dense bread with either avocado and eggs or bananas and peanut butter. Both very filling and delicious!
Delicious!! Thank you for sharing :)
Favourite breakfast - chickpea flour/buckwheat pancakes, with blueberries added in. These keep me satisfied until lunch.
Sounds great! Thanks for sharing with us :)
Savoury buckwheat galettes are great too
Thank you for the wide variety of ideas. I am a picky eater. I didn't think the Mediterranean way of eating was possible for me, but you make it sound simple & do-able.
I'm so glad you're feeling confident about it! That is precisely what I am aiming to do on this channel :)
Great tips! Thank you. Can you also make a “What I eat in a day” video in the future? Would like to see that too if possible. Keep up the good work! ;-)
I’m so glad you’re finding the videos useful! Good suggestion - I had wondered whether or not people like seeing those videos, glad to know they do! I can surely make that one up 😊 stay tuned!
just in case you hadn't seen it... that video is out! ua-cam.com/video/eDIqDm28-vw/v-deo.html
@@annapleetmd Thank you for sharing! That's awesome! 😀 I missed some things (busy) but I'll definitely look at it this weekend. ;-)
Yes please!!
I found your page so informative since I'm new to this Mediterranean diet suggested by my Dr. Thank you so much. I'm definitely subscribing!
Most filling breakfast for me is 3/4 C. Good Culture Cottage Cheese on toast, a schmer of balsamic glaze, raspberries & lots of flat leaf 🍃 parsely.
Sounds amazing! Thanks so much for sharing with us :)
Great video! My husband is from nigeria and my favorite breakfast dish is with tomatoe sauce and eggs with boiled potatoes.
Wow that sounds lovely! Thanks for sharing :)
@@annapleetmd Very welcome. Thanks for all of the great info. New subscriber!
Love this channel. Simple ideas packed with wisdom
Glad you enjoy it! Thanks for watching :)
Your ideas are great and help cement what many of you are already doing. I have Portugese and Italian friends who like to drink red wine with meals (white also). You don't mention alcohol with dinner. Any comments?
Excellent question. Alcohol is one of those things that makes the Mediterranean diet ‘famous.’ My personal viewpoint is that with anything, moderation is key. I view wine as a strong part of many cultures and religions and when consumed, it is best with meals and about one glass per day. But if one prefers to avoid it entirely, that is technically the best thing for our bodies. Thank you for the question!
My favourite Mediterranean dinner meals include traditional Palestinian dishes such as musakhan (chicken cooked with onions, sumac, and pine nuts on taboon bread), maqluba (a layered rice and vegetable dish), and knafeh (a sweet cheese pastry).
Delicious! Thanks for sharing with us :)
I love to make smoothies. I do large batches and put them in mason jars, then freeze them. I pull one out the night before and set it in the fridge so it has time to thaw out. I like to use frozen berry blend (raspberry, blueberry and strawberry), banana, a little peanut butter, avocado, oats and for liquid I will either add some type of lactose free milk or premier protein shake. After watching this video I plan to start adding some flax or chia seeds as well.
Love that freezer idea! That is so helpful when short on time ☺️ thanks for sharing with us :)
Great tips. Thank you so much.
You are so welcome! I’m so glad you found them helpful ☺️
I loved the "chocolate salami" I had in Italy. It wasn't super sweet and a small amount was very satisfying. I'm not sure how it was made, but I think a relatively healthful version could be made with cocoa powder, dark chocolate, nuts and...maybe dates or figs to hold it together?
interesting - sounds awesome!
Best video thus far for beginners!
Glad you think so! Thanks for sharing :)
For breakfast I have steel cut oats with bananas, strawberry, blueberries,walnuts ground flaxseed with homemade bagel from freshly ground spelt with everything bagel seasoning and a cup coffee
Thank you for sharing!
Thank you so much for your savory breakfast ideas. I’ve never been a fan of a sweet breakfast. Cereals, muffins, pancakes or oatmeal are my husband’s favorites, but I’ve always loved savory.
You’re so welcome!! Really glad you liked it ☺️
Hi Dr. Anna. I’m new to your channel and I appreciate your straightforward information. For breakfast, I usually have a peanut butter sandwich, using Ezekiel bread. Would you recommend this?
Welcome aboard - so glad you’re here!! I’m thrilled you’re liking the videos. Whole grains like those in Ezekiel bread are great - good amount of fiber and nutrition. Peanut butter provides healthy fats, fiber and some protein- so yes! Just be sure to check if your peanut butter has added sugar
Breakfast is either avocado on dark seeded bread with tomato 🍅
Or chia fruit smoothie with flaxseed.
Lunch is either chicken salad or salmon steak green tea and home made protein bliss balls.
Eggs only eat once a week.
Evening i dont eat meal just have apple with natural peanut butter and few nuts like walnuts braxil nuts or almond.
I have high cholesterol my doctor wants me on statins but i aint taking them as whst i have read about them id horrible.
I was on them while ago but am wiser now.
Do you think 5.5 needs meds?
I also have onions and garlic everyday eith salad 🥗
I put steel cut oats in my bliss balls organic.
Big fan of olive oil and avocado oil!!
Wow all of that sounds super! Unfortunately, I cannot provide medical advice of any kind via the internet. But keep up the good work it sounds like your bidet includes lots of variety and healthy foods!
Great video! I eat eggs, blue berries and a piece of toast for breakfast. Eggs keep me going. You're so easy to listen to. Keep them coming!
Thank you, I’m so glad you like the content!! Thanks for being here and joining our community :)
Thoroughly enjoyed your video - thanks for sharing
Thanks for watching!! Happy to have you here :)
Thank you, this is exactly what I have been looking for!
So glad it was helpful! You're very welcome :)
Thanks so much. I learned a lot and can’t wait to start this way of eating.
You are so welcome! Excited for you to begin- welcome aboard!
Thank you so much for this very informative video! Love all your ideas and insights!😊
You are so welcome! I'm thrilled you liked it and very glad it was helpful
We eat Overnight Oats with Blueberries🫐 & Honey. 🍯
Along with mini Peanut Butter bars. (Peanut Butter, Oatmeal & Honey).
We are Egg, Gluten & Dairy free (because of health reasons).
Thank you for sharing!!😊😃😁
I’m so glad you like the content - that’s wonderful! Your breakfast sounds very tasty and balanced 😊
Hi! Just wanted to let you know my latest video about a gluten-free Med Diet may be of interest to you: ua-cam.com/video/lR9OSR6UqgU/v-deo.htmlsi=iFGKtyFxR0klgw5J
For breakfast on weekdays, it's usually a hard boiled egg with a whole wheat or sour dough bread and a cup of tea 🍵
Sounds great! Thanks for sharing :)
So glad I found you Dr Anna,
Your teaching is clear & easy to understand.
I’m needing to lose weight & help ease arthritis.
Has anyone been able to lose weight eating this way?
Do you have any videos on how to do this?
Thank you 🇦🇺🇦🇺🇦🇺
Welcome aboard!! Thanks for being here. And great question - I actually have an entire video playlist on weight loss!
Here it is:
Weight Loss
ua-cam.com/play/PLZ2sK9BzXjBbMXDniYAFeVFDozBUyS7nG.html
I love brown rice as a base below fresh veggies, green onion, tomato pieces, sliced avocado, alfalfa sprouts (homemade), sunnyside up eggs, drizzle olive oil, Bragg’s liquid aminos(soy sauce), Apple cider vinegar, nutritional yeast (optional) eat just like that!!! My girls loved eating this growing up.
Forgot…sprinkle sunflower seeds on top of brown rice/veggie/eggs/olive oil ACV/soy sauce-like dressing spinkle with nuts and seeds!
Love it!! Thanks for sharing :)
I either cook my oats or do them overnight. I add protein powder, chia seeds, flax seeds, frozen berries, and drink organic coffee with MCT.
Sounds great! Thanks for sharing !!
Pardon, what organic coffee do you drink? Thank you
Great information just started Mediterranean diet, im uk truck driver struggling with weight gain thank you for help
Youre so welcome, I’m glad you like the videos ! Reach out with any questions :)
Had the eggs cooked with tomatoes and feta this morning with Dave's killer bread with 1gram sugar 😊
Fantastic! Love how you incorporated savory flavors into your breakfast. Thanks for sharing with us :)
Excellent guidance. I do have the Mediterranean diet, but I must remain FODMAP. I cannot digest milk either, so I remain with almond milk. Your program today gave me great ideas. I am now subscribed to your channel.
Thanks!
so thrilled to have you here! Really glad the videos are useful for you :)
Bran cereal, oatmeal, chia seed pudding with fruit, cottage cheese with fruit or vegetables
Love it!! thanks for sharing :)
Thanks for all the great educational information.
You bet! I’m so glad you’re finding the content useful - feel free to ask any questions as they come up 😊
This whole video was very helpful. Thank you so much for sharing
You are so welcome! Really glad you liked it :)
I love steamed veggies to break my fast…cottage cheese with scrambled eggs and a few walnuts to take my vitamins..sometimes do savory steel cut oats with mushrooms and onions in instantpot..
Great tip - love the instapot! Thank you for sharing :)
Thanks for sharing this great savory breakfast, I am going to try it, I am a savory breakfast person
Thanks for sharing this vide God bless you and your family.
You are so welcome! Glad you like it 😊
hummas and vinegar makes a nice salad dressing if you want something besides olive oil & vinegar. Thanks for all the ideas in the video.
Great idea!! Nice way to boost the protein level. I also love a good tahini dressing. Thank you for sharing ☺️
I’d love to know how you ‘feel’ about coffee and tea .. with or without caffeine. I typically drink my coffee black, but for a treat I add oat milk or use non fat milk in a latte.
Excellent question - I love both coffee and tea! Personally, I enjoy espresso in the morning and an afternoon and sometimes evening tea. I enjoy many varieties both with and without caffeine. These can be some of the healthiest beverages but can also become unhealthy if putting lots of added sugar, heavy creams, etc. then again, amounts are usually quite low compared to eating a cookie or piece of cake! Everything in proportion :)
I alternate between oatmeal with mixed berries, Greek yogurt, chopped walnuts, and gluten-free pumpkin oatmeal muffins (made in my food processor) with fruit on the side.
sounds awesome!
Greetings! And happy new year. For breakfast I usually have a very small call me where my choice of kale or spinach, cucumber and squash. Sometimes lol oatmeal with walnuts for breakfast
Lovely, thank you for sharing!
Fantastic info for beginners like me who are just starting this healthy lifestyle journey! Thank you! As an aside…just a tiny technical suggestion would be less jump cuts in the editing of the videos. Makes me dizzy…haha!
I am glad you like the video! And I really do appreciate the feedback. We are working to improve the editing on the channel. I hope the recent videos are better for you!
Lunch is almost always a salad with homemade balsamic dressing. I need to add more leftover protein! Healthy Desert: sliced strawberries with a little yogurt or a frozen fruit bar; Unhealthy desert would be ice cream!! Thank you for this video. It's given me so many great ideas to consider!
I am so glad you like the video - and thanks for sharing your meals!! I appreciate your healthy and unhealthy desserts, because let's be real, we all have those ;)
Great, helpful video, thanks ❤
Glad it was helpful!
I love your video . Thank you!
So glad you like it!
For breakfast, I prefer oats. Or toast with avocado with an egg
Awesome!
Hi Dr. Anna…. I’m a very appreciative newby!!!! Your content is AWESOME!!! I would love for you to recommend a video that combines the Mediterranean diet with gluten intolerance. I do not have Celiacs but am very sensitive to gluten! Thank you so much… I’m very excited that I came across your video. 😘
Wow thank you so much I’m thrilled you like the videos!! And excellent question. I am working on a video of how to make the Mediterranean Diet gluten-free. Please stay tuned for that in the coming weeks!!
Hi there! The gluten video has been posted ua-cam.com/video/lR9OSR6UqgU/v-deo.htmlsi=iFGKtyFxR0klgw5J
Morning smoothie, 1 Cup frozen blueberries, 1/2 C Greek yogurt oikos triple zero with stevia, 1 C soy milk, 2 T ground flaxseed blend in blender. To eat Walnuts with handful of dark chocolate chips
Thanks for sharing!!
Back here again looking for some ideas..
Welcome back! Ask anything that pops up :)
Hello, just came across you. I want to start this eating plan, and you were very informative. Is there a book you would recommend for a newbie? I’ll be checking out the rest of your videos. Thanks for sharing.
Thank you so much! I’m thrilled you’re here, and I’m very glad you’re liking the content. I don’t have a specific book to recommend, but there is a wonderful food blogger called @TheMediterraneanDish who has an incredible encyclopedia of recipes- she has a website and a book!
I will also be organizing some of my PDFs and handouts - stay tuned!
I'm trying to adopt a Mediterranean Diet but it's new to me. I want to replace my morning eggs and toast with a yogurt bowl or smoothie. Thanks for the advice.
I am so glad you're here! Hopefully you'll get more than enough ideas of things to make from other members of our community who share their meal ideas in the comments sections. Your idea sounds great!
I eat eggs with baby spinach, tomato, beetroot, kimchi and a thin slice of high protein bread. It keeps me satisfied for the whole morning and I find that I don’t reach for the unhealthy snacks!
I noticed you didn’t mention overnight oats. I’ve been eating this a few days a week. Oatmeal, plain Greek yogurt, chia seeds, milk, fruit, protein powder, maple syrup. Does this fit with the Mediterranean diet?
Overnight oats can definitely fall in line with the basic schema of a med diet. It’s not a classic type of meal eaten in the med countries but it’s got whole grains, seeds, dairy which gives high quality proteins fruit, etc.
Eggs and oats w blueberries, Splenda, a tablespoon of walnuts, protein powder etc, or GF avocado toast w eggs. I refrigerate nuts, way easier to keep for a long time.
Love it!! that's a great tip - thanks for sharing :)
I love the creaminess of white beans. Do you have any recipes for them?
Excellent question! I believe white beans are the same as “cannellini” in Italian. They are common in minestrone soup in Italy, and are SO tasty
I eat a smoothie for breakfast: two cups of frozen kale, one cup of frozen blueberries, one cup of cold water, and one cup of cold kefir and a dash of pepper. It's yummy.
Sounds great! Awesome to add some greens in there, and love that dash of pepper! Thanks for sharing :)
Figs and Brie. I never thought of this as a dessert.
Awesome! Thanks for sharing:)
Great video. Very practical. And useful.
Glad it was helpful! Thanks for watching :)
Thank you for great tips. I juice every morning. I typically mix fruits with veggies like Kaleor spinach, fennel bulb, cucumbers etc. I am on a plant based diet so. No dairy or meat.
Thank you for sharing!! I’m so glad you like the videos. Are you only juicing or do you ever turn it into a smoothie?
For breakfast I will eat an avacado toast on whole grain sourdough bread with an egg and lettuce greens and some nuts and also some fruit in the side,or i will have some oatmeal with nuts and fruit and some milk, is also like too sprinkle some chia/flax seed in top. I am prediabedic and I have hypothyroidism and I have had to change my thinking on what i am eating and is it realy healthy. My dr recomended the mediterranean diet and although I am not doing it to a tee I am trying and I do appreciate your videos.
Thanks for being here! Making change takes time, but sounds like you’ve been off to an excellent start!
Thanks. Making that Pissaladière for breakfast (I have all the ingredients). I basically eat exactly as you described, but can't figure out the protein. One serving of oatmeal (1 cup cooked) is only 7g of protein (I think I need about 90g/day). So I usually add 1 can of mackerel to it & olive oil (it's my favorite breakfast).
that's awesome you'll give it a try! Yes, the protein can be a tricky part. If you prefer savory dishes for breakfast, you may want to lean towards incorporating eggs or at least egg whites. They are so versatile and provide an excellent source of a complete protein
Thanks for tips. The Pissaladière turned out fantastic. Thanks for introducing me to it. ❤
I’m so glad to hear it!!
Do you have like a weeks example of a meal plans? Also, how can I help my husband eat this way so we can eat the same thing when he loves red meat and doesn’t love too many vegetables? Thank you for your videos I absolutely love them. I’m still trying to figure it all out but it is inspiring for the sake of being healthy!
thank you for being here! Good question - it may be easiest to make small changes, or big changes all at once. Different people respond differently to change, and it can be challenging. sometimes experimenting can help!
I’m brand new to your channel today. I know nothing about Mediterranean eating but want to learn. What kind of oatmeal should we eat? Organic oats always and steel cut?
Welcome aboard!! So glad you’re here you’re going to love it. ☺️ yes, steel cut oats are great which contain the most fiber, but whole rolled oats are good too - both have beneficial effects to health. The quick cooking type are higher in starch and lower in fiber and can have added sugar (especially those packet types) - think of these more as the last resort type!
Great information- thanks. I am wondering about portion size.
I’m glad you like it! Great question. In general, portion sizes in the U.S. do tend to be bigger than in some other countries about the Mediterranean. The nice thing about emphasizing a Mediterranean approach is that we get fuller from the foods and that automatically tends to drive down the quantity we eat.
Hey Dr.Anna , you well explained it all , As a IT guy by profession I always prefer Oats bowl in the morning with dry fruits and peanut butter mixed with some fruits like banana, bcz it’s easy and effective.
I will try to make changes with my lunch and dinner as well with your references.
Thank you so much for the information ❤️🇮🇳
Sounds great! Thanks for sharing - and so glad you like the video :)
One sweet treat I enjoy is a dried fig stuffed with a 1/2 walnut. Two or three of those are satisfying. Just over 100 calories.
Good stuff! I've never done it - sounds like a perfect snack to pack for travel too!
Dip them in chocolate 👍
Great job on this video 🎉
Thanks for watching!! Glad you like it
Dr. Pleet, for lunch we eat left overs too. We nearly always add a salad and a piece of fruit for dessert. The Holiday Season has thrown us for a curve though! 😮
Thank you for sharing!! Yes, undoubtedly this time of year brings with it changes to our daily diet - myself included!
@@annapleetmd That’s relieving to know I’m not the only one! 😊
Great info! Thank you! You should make a cookbook!
Thanks for the idea! I plan to some day :)
Thank you explain in simple way ,as English is my second language GB
Glad it was helpful! You’re so welcome
I prefer savory breakfast like egg-bakes (i.e. a scrambled cook ahead of time like a casserole), dinner for breakfast/leftovers, and mandelade (i.e. German applesauce; almonds and seeds blended with an apple, water, cinnamon, and cardamon). Breakfasts with oats, smoothies, etc are sugar-spikes. I get ravenous 2 hours later and they amp up my sugar cravings. And with being lactose intolerance and gluten sensitive, dairy and sweet options (i.e. grains except for quinoa) don’t work. I also typical avoid cold food in the morning and drink tea instead of coffee.
Yes savory breakfasts are amazing! Thank you for sharing your ideas, they are really good ones!
I usually eat vanilla Greek yogurt with berries and nuts
Yum! Thanks for sharing :)
Love avocado toast with tomato slices, everything bagel seasoning. But seems to be lacking protein to keep me full till lunch
You’re right on the money with this one. Avocado is absolutely very healthy for us, but it indeed lacks protein
What an amazing video!
Thank you so much! I’m thrilled you like it
Breakfast is usually a sliced hard boiled egg and cheese sandwich on homemade whole wheat/whole grain bread:)
Sounds great!
Sometimes i eat Pecans, Walnuts and Cottage Chesse.
Sometimes i eat an open face sandwich with egg, a slice of Baby Swiss and Salaf dressing like Miracle Whip.
That sounds great!
Just amazing information. Love it. Is it possible to get a transcript so that I can put it on my fridge.
I’m so glad you like the info!! I hope to roll out some printable materials soon, so stay tuned! Will announce it on the community page when ready
Greek yogurt and some kind of berries. Blue, black, raspberries, and strawberries.
I just saw you on the think media training. I came to check out your most successful video! Haha! thanks for your input today - it was really inspiring! :)
Absolutely, thanks for coming!!!
Thank you so much for the tips,
You are so welcome!
Fruit would spike me into hunger, avocado, nuts, oats, cottage cheese and yogurt. This will help me. I can eat fruit on top of other things at lunch and beyond. I need proteins mixed in.❤️ I love sardines. I raise coturnix quail so eggs are easy bone broth and quail meat. You gave me great ideas. Thanks a bunch. I used to do Keto but it’s so hard to live.
I’m so glad you like the video! Thank you for sharing with us :)
I'm enjoying your video. For Breakfast I have steel rolled oats ( I make a batch and reheat 1 portion) pour in half and half cream, drizzle with maple syrup and top with frozen blue berries. If I can afford it, i will have half a grapefruit. Only problem is I'm starving 2 hours later.
I think I have a solution to your hunger problem! Consider adding protein to your breakfast. With oatmeal, this could be in the form of yogurt, cottage cheese, or even protein powder. The other thing you could increase are the healthy fats, from nuts or seeds or nut butters for example. I’d be willing to bet that helps you feel full longer :)