Sweet friend,
Happy Thursday! This week was AWESOME at both studios. We love seeing the progress and determination that is being put forward! The community at TransFit is inspiring and that can only happen with you! Thanks for the hard work and encouragement. 💪
I am so thankful to be back in the studio with you after an amazing European Vacation. We enjoyed delicious food from France, Italy, and my favorite, Greece. Now I know why everyone really loves the Mediterranean diet so much!!
I had the opportunity to speak at length with our Sailboat Captain, Stratous, about his lifestyle growing up in Crete. He said most everyone on the island has their own mini garden, where they grow olives, lemons, and other crops. They eat whole fresh foods and tons of seafood. Most live long, healthy lives. He made us lunch on the sailboat of homemade bruschetta, pasta, feta, olives, and shrimp. Unbelievably fresh, delicious and felt so light. Such a gift.~Caroline
With the Mediterranean diet, following this way of eating is more of a lifestyle than a diet. The Mediterranean Plan is based on eating in moderation and giving your body the nutrients, it needs daily through whole foods. Below are some lists of food groups and all about the Mediterranean diet and how YOU can incorporate it into your weekly meal plan. Also, we are so excited to announce our NEW MEDITERRANEAN RECIPE & MEAL PLAN EBOOKS!
What is the Mediterranean Diet?!
As you can imagine, the diet is composed of foods that can be found along the shore of the Mediterranean Sea. Ranging from veggies to red meat to yogurt this diet is full of bright colors and delicious flavors. Some of the main food groups as listed below.
Fruits, vegetables, whole grains, nuts ad legumes all minimally processed and grown locally preferable.
Olive oil as the principle source of fat
Cheese and Yogurt consumed in low amounts
Red Meat (high quality) consumed infrequently and in low amounts
Fresh fruit for desserts and sweets containing added sugar only eaten a few times a week
Wine consumed in low to moderate amounts, with meals
Easy Ways to Incorporate A Mediterranean Diet Into Your Life
It all starts with small changes. You can start with the changes you think will be easiest for YOU first.
🔹 Switch from butter or margarine to olive oil. Olive oil is great to cook with or fry an egg in a pan with! Another great way to incorporate this healthy fat into your meals is to replace cream-based salad dressings with an olive oil dressing. Some great ingredients make your own salad dressing with are vinegar, Dijon mustard, parsley, garlic, oregano, and lemon.
🔹 Eat nuts and olives as snacks. This is a great replacement for a processed snack.
🔹 Replace bread with whole-grain products. A popular, sprouted grain bread is Ezekiel 4:9 Bread. This bread combines 6 grains and legumes that create health benefits you normally cannot get from breads, pastas, and cereals including amino acids, protein, vitamins, and fiber. Other whole grains that are awesome are bulgur, barley, farro, and couscous.
🔹 Begin each meal with a salad. This way you become more full-on greens! Choose crisp, dark greens and add lots of color!
🔹 Eat more legumes! This includes lentils, chickpeas, beans, and peas.
🔹 Eat lean meat.
🔹 Cut out sugary beverages.
🔹 Seek out the best quality food available.
🔹 Farmer’s markets are an EXCELLENT source of locally grown and in season foods. While farmers markets aren’t open now, buying produce in season allows for cheaper and more nutritious fruits and vegetables.
🔹 Lastly Mediterranean meals are most often shared family style!
Recipes from our NEW Mediterranean Recipe Book
(Click and hold the recipe too save)
Pick Up Healthy Meal at TransFit with
Performance Ready Nutrition
We are so excited to help you with your whole body healthy journey. We will be carrying Grab and Go items from PR Nutrition and will have a cooler to store the full meals for pickup. Check out the Website here and get excited! Place your orders by Friday at 10pm.
We are so excited about these new Mediterranean Meal Plans and Recipes. We hope they can serve you in reviving your healthy kitchen. If you would like to meet with one of our staff in a 1-1 for nutrition or personal training please email us here.
Let’s all work the rest of this week to increase our water, increase our protein, and eat more Mediterranean foods. Thank you and please let us know how we can serve you! Email us at transfitathens@gmail.com if you have any questions or want to schedule a one-on-one. Check out our website for blogs, inspiration, recipes, workouts, and more! We are excited to serve you!
Blessings,
Team TransFit
