The Mediterranean Diet

Food Addictions, Sugar, and Eating Healthier

For those who regularly follow me, you know I’ve battled my share of addictions, with my first and ongoing…FOOD! I’ve battled the scale, tipping it up and down by 200 lbs. My Achilles’ heel? Sugar. Like many, my relationship with this sweet nemesis has been a rollercoaster.

Recently, my scale alerted me to a 15 lbs. gain from the previous year. This weight dance, often fluctuating around 20 lbs., feels all too familiar. It’s like clockwork: my thyroid acts up, I lose 15 lbs., develop an insatiable appetite, indulge, and when the thyroid issue is addressed, those pesky 15 pounds are right back.

Navigating the twists and turns of food addiction, especially as a woman over 60, has been challenging and enlightening. In my pursuit of health, I tried the Optivia diet, shedding 50 lbs. Proudly, I’ve maintained a 35 lb. Loss from that endeavor.

The biggest issue I battle is consistency. I was recently working with my Physical Therapist, Angela Wingfield. She and a trainer friend, Jeremy Crowe, have helped me rebuild my body from accidents, surgeries, and ongoing medical issues. I told Angela I’d gained 10 lbs. during a recent session, and I didn’t care. She looked at me and said, “Good. Finally. Maybe you will learn to love and accept your body where you are today.” I don’t know if I’d go that far, but I am working towards that goal.

I also have become lax with my weight training. When Jeremy was in business, I always attended every appointment. Now that he’s changed careers, I will skip the gym. I am a goal-oriented person. If I have a major surgery or a significant photo trip planned, I get in that gym and work to be the best, strongest I can be. Another great Angela quote, “I wish for you to see your body and your long-term health as your goal.”

I average between 8,000 and 10,000 steps a day through my daily activity. That’s not enough. I need a focused 1-mile walk, at least for my heart. (Walking my elderly, ill dog at a snail’s pace may get me steps, but no real heart benefits.

But this year has marked a turning point for me. I chose to shift my focus from the scale to healthier eating habits. Before you raise an eyebrow, I will still eat my cookies. After all, life is fleeting, and food is one of its greatest joys. The objective is not to eliminate but to balance and make healthier choices.

The Mediterranean diet has become my compass. It’s a wholesome approach, rich in fruits, veggies, legumes, whole grains, nuts, and heart-healthy fats from olive oil. Fish, poultry, and dairy are consumed moderately, while red meats, sugars, and processed foods are sparingly eaten. Age, they say, comes with wisdom. I’m using this wisdom to choose, eat, and live better. Join me, and let’s navigate this golden phase with grace, flavor, and good health.

I am setting my goals this week to walk one extra mile 4 days a week and go to the gym twice a week. On the food front, it’s to eat a salad every day.

To give you a glimpse of this journey, here’s a week’s menu as I embrace the Mediterranean way:

Day 1

  • Breakfast: Greek yogurt with honey and mixed berries, whole grain toast with avocado
  • Lunch: Mediterranean salad with mixed greens, cherry tomatoes, cucumber, olives, feta cheese, and grilled chicken dressed with olive oil and lemon juice
  • Dinner: Baked salmon with lemon and herbs, roasted vegetables (such as zucchini, bell peppers, and eggplant), whole grain bread

Day 2

  • Breakfast: Omelet with spinach, tomatoes, and feta cheese, whole grain toast
  • Lunch: Hummus and vegetable wrap (with whole grain tortilla), side of fresh fruit
  • Dinner: Grilled chicken kebabs with peppers and onions, quinoa salad with cucumber, tomato, and feta cheese

Day 3

  • Breakfast: Greek yogurt with honey and mixed berries, whole grain toast with almond butter
  • Lunch: Tuna salad with mixed greens, cherry tomatoes, cucumber, and olives, dressed with olive oil and lemon juice
  • Dinner: Whole grain pasta with tomato sauce, grilled vegetables (such as zucchini, bell peppers, and eggplant), whole grain bread

Day 4

  • Breakfast: Omelet with spinach, tomatoes, and feta cheese, whole grain toast
  • Lunch: Chickpea and vegetable soup, whole grain bread
  • Dinner: Baked chicken with lemon and herbs, roasted vegetables (such as zucchini, bell peppers, and eggplant), whole grain bread

Day 5

  • Breakfast: Greek yogurt with honey and mixed berries, whole grain toast with avocado
  • Lunch: Mediterranean salad with mixed greens, cherry tomatoes, cucumber, olives, feta cheese, and grilled chicken dressed with olive oil and lemon juice
  • Dinner: Grilled fish with lemon and herbs, quinoa salad with cucumber, tomato, and feta cheese

Day 6

  • Breakfast: Omelet with spinach, tomatoes, and feta cheese, whole grain toast
  • Lunch: Hummus and vegetable wrap (with whole grain tortilla), side of fresh fruit
  • Dinner: Whole grain pasta with pesto sauce, grilled vegetables (such as zucchini, bell peppers, and eggplant), whole grain bread

Day 7

  • Breakfast: Greek yogurt with honey and mixed berries, whole grain toast with almond butter
  • Lunch: Tuna salad with mixed greens, cherry tomatoes, cucumber, and olives, dressed with olive oil and lemon juice
  • Dinner: Baked chicken with lemon and herbs, roasted vegetables (such as zucchini, bell peppers, and eggplant), whole grain bread

Remember to use olive oil abundantly for cooking and seasoning dishes, eat two or more servings of vegetables every day (with at least one serving fresh in a salad), and limit or avoid cream, butter, margarine, cold meats, pastries, cakes, donuts, cookies, puddings, custards, fries, potato chips, and carbonated or sweet beverages.

A Sample Grocery List:

Remember, the Mediterranean way is generous with olive oil, emphasizes daily vegetable servings (at least one of which should be fresh in a salad), and curbs the intake of processed foods and sugary treats.

Here is a grocery list based on the sample weeks’ worth of menus for one person who slowly incorporates the Mediterranean diet into your life:

Revised Grocery List for the Mediterranean Diet:

Dairy and Eggs:

  • Greek yogurt
  • Eggs
  • Feta cheese
  • Goat cheese
  • String cheese

Meat & Seafood:

  • Grilled chicken
  • Baked salmon
  • Tuna
  • Sardines (optional for variety)
  • Mackerel (optional for type)

Fruits:

  • Mixed berries (strawberries, blueberries, raspberries)
  • Apples
  • Pears
  • Oranges
  • Figs
  • Fresh mixed fruit (for variety)

Vegetables:

  • Avocado
  • Mixed greens (kale, spinach, arugula)
  • Cherry tomatoes
  • Cucumber
  • Olives (green and Kalamata)
  • Zucchini
  • Bell peppers
  • Eggplant
  • Spinach (for omelets)
  • Tomatoes (for omelets and sauces)
  • Baby carrots
  • Mixed vegetables (for stir-fry)

Grains and Legumes:

  • Whole grain bread
  • Whole grain pasta
  • Quinoa
  • Chickpeas
  • Lentils
  • Split peas
  • Canned beans (black, pinto, garbanzo)
  • Whole grain tortillas
  • Rice

Nuts, Seeds, and Dips:

  • Almond butter
  • Mixed nuts
  • Hummus

Condiments & Seasonings:

  • Honey
  • Olive oil
  • Lemon (for juice and zest)
  • Herbs (basil, oregano, rosemary, dill, parsley)
  • Tomato sauce
  • Ghee (alternative to butter)

Beverages:

  • Almond milk (for smoothies)
  • Red wine (optional, if consumed)