FITfare: Go Mediterranean!

FARE CHALLENGE

I’m not usually a person to try whatever new diet is on the market– Paleo, gluten-free, South Beach….there’s a lot of fad diets out there and the research can sometimes be misleading.

Recently, an article written in the New York Times described a study (The New England Journal of Medicine) published that promotes HUGE health benefits of switching to a Mediterranean diet full of extra virgin olive oil, fresh fruit, vegetables, fish, beans, nuts, and even a glass (or two) of wine! The research concluded about 30% of heart attacks, strokes and deaths from heart disease can be prevented in people at high risk, if they switch to a Mediterranean diet.  Now that’s convincing!!!!

The FITgals decided to put me up to the Fare Challenge and have me test out the Mediterranean diet for a week.  I followed a FIT meal plan and was surprised at how yummy everything turned out (see a sample and pics below)!  The good news was I already incorporated some of these essentials into my current diet, but it was wonderful to have extra motivation to eat healthy. I followed the meal plan for a week, and I loved it! I lost 2lbs, gained energy, slept better, and ate very colorful plates 🙂  All in all, the Mediterranean diet is more of a healthy lifestyle full of good wholesome nutrient rich foods that satisfy your taste buds while not making you feel deprived.  The key to this challenge was having a clear framework and menu for the week in order to make healthier choices… even including my vino! Overall, the Mediterranean lifestyle is an easy AND delicious option!

Sample Menu- Day 1

Breakfast: Spinach omelet w/ 1/4 avocado & tomatoes

Snack: carrots and hummus

Lunch: Arugula Chick Pea Salad, 1/2 sliced apple, 1/4 avocado, evoo & vinegar

Dinner: Grilled Salmon with sautéed spinach and quinoa

—–

Checkout some of the healthy & delicious meals from my menu!

Pan-Seared Salmon with Spinach and Quinoa

Pan-Seared Salmon with Spinach and Quinoa

Sweetgreen Spinach Salad with Chickpeas and Avocado

Sweetgreen Spinach Salad with Chickpeas and Avocado

Tomato Soup with Rice, Kale and Veggies

Tomato Soup with Rice, Kale and Veggies

Grilled Lemon Garlic Chicken with Spinach Salad

Grilled Lemon Garlic Chicken with Spinach Salad

Red Pepper and Spinach Omelette with Avocado

Red Pepper and Spinach Omelette with Avocado

Whole Wheat Linguine with Shrimp, Spinach, and Capers

Whole Wheat Linguine with Shrimp, Spinach, and Capers

Give it a try and go Mediterranean!

~FITsingle

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2 thoughts on “FITfare: Go Mediterranean!

  1. Hey ladies! Love your blog and all the healthy recipes you post! I feel like I eat healthy but have a hard time with portion sizes. Do you have any tips or tricks for not over eating and keeping portions at the right size?

    • Hey Ana! Great question! Here are my favorite tips for portion control:
      1. Use smaller (appetizer) plates instead of “super-sized” versions we see dining out!
      2. You should never feel “FULL”… unless it’s Thanksgiving dinner! Sometimes are eyes are bigger than our stomach, so eat half your plate and then take a little break (10-15mins) and decide afterwards if you are still hungry (than eat!) or just bored… (put the fork down!).
      3. Remember GREEN veggies are unlimited, but watch your protein and carb portions. The palm of your hand is a great reference for protein size (i.e. chicken breast, 6 oz portion of fish, etc..). For carbs I usually cut the serving in half (i.e. 1 slice of bread or 1/2 sweet potato).

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