Why the Mediterranean Diet Works

Amanda Newman (00:00):

Can you live longer on the Mediterranean diet? What are some ways to simplify meal planning? Is extra virgin olive oil the healthiest option? All that and more on this episode of The Healthiest You.

(00:13):

Nourishing your body and mind with the right food is essential, but sometimes knowing what to eat and finding time to meal prep can be a challenge. The Mediterranean diet might be for you. It's easy to follow, budget friendly, and it was ranked as the best overall diet by U.S. News & World Report for the eighth year in a row. Welcome back to another episode of The Healthiest You podcast, where we focus on women's health and wellness.

(00:45):

I'm your host, Amanda Newman. Whether you're on your way to work or enjoying a cup of coffee, take this time to focus on your health. Here to talk about the Mediterranean diet and nutrition is Alexa Roseberry, registered dietitian with Lehigh Valley Health Network, part of Jefferson Health. Alexa, welcome to the show.

Alexa Roseberry (01:05):

Hi Amanda. Thank you so much. I'm so excited to be here.

Amanda Newman (01:08):

I'm so happy to have you here today and talk about my favorite subject, food.

Alexa Roseberry (01:12):

It's mine too. That's why I'm a dietitian.

Amanda Newman (01:13):

Love that. So there are several benefits to following the Mediterranean diet or style of eating. You can improve your gut health, get better sleep and reduce inflammation. What is this diet and how do you follow it?

Alexa Roseberry (01:27):

So the Mediterranean diet is basically a way of eating that has been commonly adopted by countries that border the Mediterranean Sea. So think Italy, Greece and Spain. And it is a diet that's been heavily researched and it is known for its health components, its health benefits, both physically and cognitively. And this diet emphasizes plenty of fruits and vegetables, whole grains, fish, healthy fats like olive oils, plant-based proteins. And on the other side it also encourages to limit a lot of those processed meats, high-sugar foods. So it's kind of a combination of both foods to really emphasize, but also things too that they suggest to limit.

Amanda Newman (02:18):

It's also customizable and there's no calorie counting involved. Could you talk about how anyone can make this diet work for their lifestyle and their taste buds?

Alexa Roseberry (02:28):

So the Mediterranean diet does have general guidelines, and this does vary depending on the source that you go to. However, the most important thing and the beauty of the diet is that you can take components of it and be flexible and implement them into your lifestyle right away, no matter how healthy or unhealthy that you currently eat. And I think it's so important that you meet yourself right where you're at and to adopt these changes and make these small changes that challenge you, yet at the same time also are doable for your lifestyle and to really help make sure that the food is flavorful. The diet does encourage limiting sodium. That's why it does emphasize a lot of these whole great foods. So it naturally does limit sodium. However, the diet does encourage a lot of herbs and seasonings and having a lot of them in your food, using them in your cooking. And that's really going to help flavor your food and bring it to life.

Amanda Newman (03:30):

Well, that was a fantastic answer and I think that's what makes the Mediterranean diet so attractive to a lot of people – because it's not so much a diet, it's a way of living and it's a way of eating and it's sustainable. Like you said, you can adopt certain pieces of it over time, implement it and then gradually work your way. And before you know it, you're eating Mediterranean style all the time.

Alexa Roseberry (03:51):

Exactly. Exactly.

Amanda Newman (03:54):

So if you are looking to get started on this plan, the Mediterranean diet pyramid is a helpful resource. Could you break it down for us?

Alexa Roseberry (04:02):

Yes. So I absolutely love a good visual, and the Mediterranean diet has an excellent, it's like a pyramid, that is easy to understand, and you can look at it and kind of take those pieces on what you want to double down on. So let's kind of start with the top, the tippy top, the tiniest part of the pyramid, and this is where you're going to have your meats and sweets. So this is red and processed meats and also your high-sugar foods. And these are the foods that you're going to want to ideally have occasionally or limit. And then below that, the section below that, that is your poultry, so your turkey and chicken mainly, your eggs and dairy products. So milk, cheese and yogurt. And this is something these foods have good sources of protein in them, but you want to limit them to about a couple to a few times a week.

(04:57):

And then the section below that is that fish and seafood component. And the Mediterranean diet boasts this section a lot. And this is something you want to have seafood and fish at least two to three times a week. Some people have it every day, but ideally at least two to three times a week here. And then the largest food component of this pyramid is at the bottom. And this is where it's emphasized plenty of fruits and vegetables, whole grains, olive oils, as well as beans, legumes, your nuts, seeds, herbs and seasonings like I was talking about. And you really want to base your meals around this section here. And then this is my favorite part of the pyramid because you don't really see it everywhere else and it kind of steps away from the nutrition piece of it and adds more, that well-being component.

(05:53):

And that's the physical activity and the socialization and sharing meals with others. I think this is so important and I'm so glad that it's a part of the Mediterranean diet and one of the biggest components of it. And then also the Mediterranean diet on the food pyramid here is, on the outside you have a glass of water and a glass of wine. So water is going to be your primary beverage. That's what you want to drink every day, multiple times a day, frequently throughout the day. And then wine. Wine is more a part of that culture with the countries around the Mediterranean Sea. But it is something that even though it has some antioxidant properties in it, you kind of want to limit it to just having it with meals in small amounts and taking it in moderately.

Amanda Newman (06:41):

As you mentioned, the base of the pyramid includes daily physical activity and enjoying meals with others. Do you have any tips for making that happen each day?

Alexa Roseberry (06:50):

Yeah, so especially for starting with the meals with others, sometimes this can be really hard to do, but everyone's lifestyle is a little bit different. But I would challenge the listeners: pick one meal a day to share with others in some sort of capacity. You can pick your family, your friends, your co-workers, pick one meal a day to have with others or have alongside others. And I really want to encourage you to not self-isolate during meals or try not to work through your meals. I know this is hard. We're trying to get through the workday, try to get everything done, we're rushing, rushing, rushing, going, going, going. But it's really important for your overall well-being. And kind of think about that time to nourish your well-being as well as nourishing yourself with food. So that's something that I would challenge you to do.

(07:43):

When it comes to physical activity, I think it's most important, my most important recommendation of all, is to pick physical activity that you enjoy doing and you feel good doing that you can stay consistent with. Personally for me, I enjoy low-impact Pilates and barre classes. I do that four days a week, four or five days a week, about 30 to 45 minutes each. And I'm usually successful with it because I can stay consistent with it because it's something that fits into my lifestyle and something that I love doing. But this is different for everyone. Maybe you enjoy running, maybe you enjoy strength training or whatever else. Even walking is totally fine. But whatever you love and stay consistent with, that's what I would recommend for your physical activity.

Amanda Newman (08:32):

For me, I love going for walks and I also enjoy doing strength training. I just feel so good after doing it. And even if it's 30 minutes, I think that's the most important thing to stress, is do something that is attainable.

Alexa Roseberry (08:47):

Yes, exactly.

Amanda Newman (08:47):

And break it down.

Alexa Roseberry (08:48):

Exactly. And that small amount of time, that 30 minutes going for a walk, that does such great things for your overall health and just well-being. I'm sure you feel amazing after you go for a walk.

Amanda Newman (09:01):

I sure do.

Alexa Roseberry (09:01):

And it's something you do a few days a week. And at the end of the day when you know you're staying consistent with something, you feel so good and proud of yourself with that, that it also helps you to keep that going.

Amanda Newman (09:13):

Because when you do wake up and you skip the workout, you feel it later on. You're like, oh, why don't I have that mood boost? Why am I not as focused today? It really makes such a difference.

Alexa Roseberry (09:26):

Yes, exactly.

Amanda Newman (09:27):

And going back to enjoying food with others. I know for me, I'm very guilty of rushing through breakfast, rushing through lunch, but at the end of the day, my favorite thing to do is enjoy a nice meal at the dining room table with my husband. And it's so important that we have that time to connect.

Alexa Roseberry (09:46):

Yes. And because our lives are really busy, it may not be realistic to say, OK, make sure you have all your meals with others or just slow down for all your meals, but just pick that one meal, that one, maybe one other person, a group of people, that you'd like to share that time with.

Amanda Newman (10:05):

And it gives you something to look forward to at the end of the day too.

Alexa Roseberry (10:07):

Exactly.

Amanda Newman (10:08):

Earlier you had mentioned that part of the Mediterranean diet is eating fish or seafood at least two or three times a week. However, what if you don't like fish and you aren't a fan of vegetables either?

Alexa Roseberry (10:24):

So this is so funny. This reminds me of, my dad will send me a picture of the Swedish fish candy and say, "Hey, I'm getting in my omega-3s and protein, right?" I'm like, dad, it does not work like that. It's not the same thing. So if you're not liking fish and seafood, these foods have some of the main components that people are looking for that they're nervous to miss out on. So, one is protein, two is heart-healthy fats like omega-3 fatty acids. And so for the protein component, if you're not really liking fish and seafood, if you've tried flavoring it with different herbs and seasonings, maybe a nice glaze, lemon and lime juice, you've tried all the things, it's just you just don't like fish or seafood, you can't get past it. Instead of kind of harping on that, oh, I don't like fish and seafood, try to think, OK, those components, where can I get my protein from?

(11:18):

Let's start with that first. That's where you want to, OK, we're going to double down instead on making sure to get more lean proteins. So maybe that we were talking about the poultry or the eggs. Also the plant-based proteins, maybe some beans, nuts and seeds. Those are places to double down on and get your protein from those sources rather than, OK, let me just eat a lot of red meat because that's something that we want to limit, especially if we're following the Mediterranean diet. If it's something like omega-3s that you're worried about missing out on, flax seed, chia seeds, those are great sources of omega-3 fatty acids. Other healthy fats that you can try to get, avocados and also the olive oils as well to get those healthy fats in.

Amanda Newman (12:03):

And speaking of fats, the primary source of fat for this diet is extra virgin olive oil. Is that the healthiest oil? And what is the difference between extra virgin olive oil and olive oil?

Alexa Roseberry (12:16):

So olive oil is one of the most heart-healthy oils out there. I'd like to say olive oil or extra virgin olive oil. Avocado oil and canola oil. Those are the highest in heart-healthy fats. And they're also great for cooking at high temperatures. That's why I like all three of those. They're wonderful. But then at the same time too, that's always the conversation. OK, extra virgin olive oil or olive oil? Really the only difference is how they are processed. And extra virgin olive oil, it has a lower acidity, so most people like the extra virgin olive oil for those dressings, the drizzling, the dipping. If you're dipping some bread in the extra virgin olive oil.

Amanda Newman (13:00):

That sounds really good right now.

Alexa Roseberry (13:01):

That's really, people just prefer that rich and intense flavor that it provides. But nutritional-value wise, it doesn't really have any difference. It's just really the processing. And then we were talking about if someone doesn't like vegetables, right? So that's so common and it's so frustrating because I wish it could just be cookies and cake. No one doesn't like cookies and cake, but that's something we should be limiting. And then on the other end, you have vegetables and we should be having these foods every day, but a lot of us just don't like them. And I do encourage you because this is something that we really want to try to have a lot of in our diet. We want that to be abundant. Definitely try to challenge yourself and have vegetables. Try different kinds, give it a chance, prepare it in different ways. For example, a lot of people don't like plain spinach in their salad.

(13:56):

They don't like cooked spinach, but they'll put spinach in a smoothie and they won't have a problem with it. So I definitely encourage you to do that. But let's just say all else is failing. This is maybe with the seafood vegetables or whatever other group. I would encourage the listener, try not to get stuck on that and pick another area. Let's say we're talking about the Mediterranean diet, there's plenty of other areas to focus on. See what you do like, what could be a challenge for you, but you are confident that you can do it. So a lot of people love fruits. They don't have a problem with fruits; they just don't get enough. So maybe that's something that you want to double down on. Or whole grains, maybe they do have pasta and rice and breads a ton, but they don't have the high-fiber ones. So try to shift your focus on, OK instead of getting caught up on what don't I do well or what I can't do because I don't like it, shift to another area of focus. Because the last thing you want to do is get stuck and then not be able to help yourself eat better for whatever reason. Whether it's your weight or your chronic disease, try not to get stuck on there and look for a different area to work on.

Amanda Newman (15:11):

Healthy eating really starts with those small steps. So I love that you said don't get stuck. So if you aren't a fan of fish, you don't want to think about it. The thought of it just, it doesn't sound good. Try something else like poultry. And if you aren't a fan of vegetables, which thankfully I am, I absolutely love vegetables.

Alexa Roseberry (15:31):

Yes, yes. Me too. We’re fortunate. We’re very fortunate to like that.

Amanda Newman (15:35):

I think it's because my mom just gave me vegetables with every meal growing up and that's why I just love vegetables.

Alexa Roseberry (15:41):

Yes, they do say that. Especially when you're feeding young children to try to start with a variety of vegetables, but a variety of foods overall. And there is research shown that your child tends to be a little less picky or selective as I like to call it.

Amanda Newman (15:57):

Thanks, mom. Oh, and even if you don't like vegetables, I also enjoyed how you mentioned putting spinach in your smoothies. That's a great way to get some vegetables in your diet too.

Alexa Roseberry (16:08):

Yes, exactly. So different ways trying it out. And this can be different for everyone. Some people might not like the smoothie idea, but roasting different foods.

Amanda Newman (16:17):

Yes, roasted vegetables. I think you know what listeners, that's a tip too, because if you don't like veggies, that can totally change things. And even putting like a balsamic glaze on Brussels sprouts. So good.

Alexa Roseberry (16:28):

I also feel like the air fryer changed the game for a lot of vegetables. A lot of people are more likely to eat them, one because of time. It cut down time for preparing vegetables. But they love it. They love the taste of it a lot better in the air fryer. So that wonderful invention.

Amanda Newman (16:47):

Love that. Do you have an air fryer?

Alexa Roseberry (16:48):

I do. I do. Yes. We love to do vegetables in it. My favorite vegetable to do it is probably asparagus. A little drizzle of olive oil. I like to put a little bit of garlic powder on it. And just with those two things, that really takes it up a notch. But you could do a variety of different things with it.

Amanda Newman (17:09):

Anything with garlic makes my taste buds very happy.

Alexa Roseberry (17:11):

Yes, yes. I agree. I agree.

Amanda Newman (17:14):

And while I'm getting hungrier by the minute, could you share a sample menu of what you could eat in a day on this Mediterranean diet?

Alexa Roseberry (17:24):

Absolutely. So I got two days of examples, and I'm going to keep it real simple. Sometimes I think simple is best rather than an elaborate recipe, especially when you're getting started, if someone just needs a quick idea. So you can start your day with some breakfast, Greek yogurt with strawberries and chia seeds. For lunch, having a whole grain sandwich, maybe some grilled chicken on that with hummus and vegetables on the side. For dinner a tuna salad with greens and olive oil, as well as a fruit salad on the side. And another idea for breakfast, having oatmeal with some blueberries. For lunch, caprese zucchini noodles, with mozzarella, cherry tomatoes, olive oil and balsamic vinegar. Love that combination. Caprese, one of my favorites. Dinner, a salad with tomatoes, olives, cucumbers, farro, baked fish and feta cheese. Some quick examples for you there.

Amanda Newman (18:20):

That sounds delicious. ... I was already getting hungry, but now I'm 10 times more hungry. ... I'm going to add those to my meal plan for next week. .... And anything with feta cheese just makes my heart happy.

Alexa Roseberry (18:36):

Exactly.

Amanda Newman (18:37):

It's so good. I think it's honestly my favorite cheese.

Alexa Roseberry (18:40):

Yes, yes. And feta, especially when we're talking about the Mediterranean, it's very prominent there and they use that all the time.

Amanda Newman (18:49):

Love that. So for the snack lovers out there, like myself and many of our listeners, what are some options that align with this diet?

Alexa Roseberry (18:59):

Yes, I'm a big snack girl as well. I love my snacks. So for snacks, I'm going to recommend that you pair two nutrients together. So some examples of that. We have grapes and walnuts. We have clementines and pistachios. Looking at the vegetables, carrots and hummus, bell peppers with guacamole or avocado. Whole grain crackers with a hard-boiled egg. Berries and Greek yogurt. We're heading into the springtime. The berries are really becoming in season. This is the most flavorful they're usually at. So that's a great snack. Also a classic: apples with peanut butter or almond butter or really whatever nut butter you prefer.

Amanda Newman (19:45):

I love that tip of pairing two different ingredients together. So two nutrients, specifically like fruit and then a nut. So I absolutely love eating clementines, and sometimes I'll sit there and eat two or three in a sitting as my snack. But I like the idea of adding something savory too. So pairing that with pistachios, that I haven't done before, but that sounds really delicious because you get a little bit of sweet and a little bit of savory.

Alexa Roseberry (20:11):

Yes. And it's not just for the taste and the texture component. It actually has a benefit to your blood sugar if you're pairing with your carbohydrate. So maybe that fruit or the whole grain crackers, for example, even the vegetable, if you're pairing a source of fat and protein with that, that's going to be beneficial for your blood sugar.

Amanda Newman (20:31):

So the bottom line is we can still have snacks throughout the day.

Alexa Roseberry (20:34):

Absolutely.

Amanda Newman (20:35):

And still be meeting our goals.

Alexa Roseberry (20:36):

Yes, just got to be a little bit more intentional about it.

Amanda Newman (20:39):

Yeah. Because as long as you plan, of course, it's not like we can grab a hard-boiled egg on the go. You do have to plan ahead for that.

Alexa Roseberry (20:46):

Exactly.

Amanda Newman (20:47):

But the benefit over time is going to be so much better than reaching for that bag of chips or whatever else, other processed foods.

Alexa Roseberry (20:56):

Yes, and that's kind of what I alluded to earlier. That's that time to slow down and kind of take the time to put these together because it's going to help you in the long run. For sure.

Amanda Newman (21:06):

Yeah, a little thought goes a long way for healthy eating.

Alexa Roseberry (21:10):

Yes, yes.

Amanda Newman (21:12):

How about desserts, which I cannot wait to talk about this.

Alexa Roseberry (21:17):

Yes. If there's one thing I love more than snacks. It's desserts. ... So like we were talking about earlier, the sweets. This is something we want to limit more in our diet, and I'm talking about more of the more-indulgent desserts, maybe like ice cream, cakes and cookies, something to have occasionally. However, if you're looking for that little bit of sweetness each day, there are things that you can do and foods that you can have. So some of my favorite desserts to have, I'll call them “healthified” desserts. We have our Greek yogurt with our berries. As I was talking about, those berries are coming into season. They're super sweet right now. So it really might satisfy that craving. I also love a little bit of that dark chocolate added. Some dark chocolate cocoa nibs, a little bit of chocolate chips there, that'll help make it a dessert.

(22:05):

Then I also enjoy making the oat bars or oat bites, and there are going to be ones that are homemade. So you'll gather some oats, peanut butter or almond butter. You're going to grab crushed nuts, dried fruit, again, maybe a little bit of that chocolate as well. And you're going to kind of combine it together, roll it together, either press it in a pan to make bars or kind of roll them into balls. Pop one or two at the end of a meal just for that little sweetness. Also, zucchini muffins, making them with whole wheat flour, the dried fruit for sweetness, as well as crushed nuts in there. Those are going to be offering that sweetness, but making sure to hit those nutritional properties. And then also "nice cream." Now I have to say, it's not going to be like ice cream, so ... don't expect it to. However, for a little bit of sweetness with more of that health component, to have more on a daily basis, you just mash a banana, add some peanut butter to it and freeze it. Might be just what you need. But also my favorite, just simple dessert, one or two squares of dark chocolate. Nothing fussy, nothing crazy, nice and simple. That would be perfect just to have, incorporate a little bit each day or most days of the week.

Amanda Newman (23:25):

I'm so glad you mentioned chocolate. That's the No. 1 question. Can we squeeze just a little bit of chocolate in?

Alexa Roseberry (23:30):

Yes, yes. And I think in those smaller portions, like one or two of those squares, that's totally fine.

Amanda Newman (23:37):

OK. And the nice cream, I love the sounds of that. I have not done that before, but that sounds really refreshing, especially as we're heading into the warmer months.

Alexa Roseberry (23:46):

Actually, I'm thinking for the summer too. If you do a banana and then maybe a little bit of coconut flakes with that, it kind of will give you that beachy ...

Amanda Newman (23:56):

Yes.

Alexa Roseberry (23:57):

Beachy type of nice cream instead of the peanut butter. So yeah, that's something you could give a try.

Amanda Newman (24:02):

Now I'll just have to play some ocean waves in the background and transport myself to the beach.

Alexa Roseberry (24:07):

Yes. Love that. I love it. Love it.

Amanda Newman (24:08):

And the zucchini muffins you mentioned, my mom actually makes them quite often and they're delicious, and she adds a little bit of chocolate chips to it as well. And they are so moist. I'm amazed how delicious zucchini muffins can taste.

Alexa Roseberry (24:25):

Yes. I feel like they are very, very underrated. But I know if people have gardens, maybe your mom has a garden where the zucchini is just overflowing or you can buy it really abundantly at the store. But yeah, it's great. And yes, very underrated.

Amanda Newman (24:41):

So eating healthy can become expensive, but choosing convenience now can cost you your health later. How can meal planning help? And do you have any budgeting tips for at the grocery store?

Alexa Roseberry (24:54):

Yes. So I know it can be frustrating with healthier foods can sometimes seem more expensive and there are ways where you can make it fit your budget. But I totally understand some of the frustrations with that. I'll guide you through what I do, and this is taking the budget in mind, but also the balance of your meals and following something like the Mediterranean diet. So the first thing I do when I am meal planning and prepping, have you ever seen, someone said, well, the hardest part of adulthood is where I have to plan my meals for the rest of my life every week for the rest of my life.

Amanda Newman (25:31):

And it is the most difficult thing. I don't know why it is except, and Sunday rolls around and we always know it's time to meal plan, but it's making decisions. It's just like when you're trying to decide where to go for date night and you're just like, I don't know. I don't what I want to eat.

Alexa Roseberry (25:45):

Exactly. So it's one of these life things. We got to do it. We have to eat. So let's be intentional about it and make it as simple as we can. But it is a task just like everything else that we have to do. So what I like to do, I like to pick my recipe. And how I find my recipes, I'll be on Instagram Reels, TikToks, Pinterest, YouTube shorts, all combinations of those. And I'll save them usually within the app, or some people prefer to put them in the note section of their phone. And then I will make sure that the recipes that I'm saving do follow the components of a healthy diet. So making sure that there's vegetables, a healthy carb, fiber-rich carb, healthy fat. So I'll make sure the recipes that I'm saving have those components and also something that I would enjoy and that looks good to me.

(26:38):

So then I look at the recipes. I see what I have in my pantry that needs to get used up, haven't used in a while. Sometimes I also like to start there and find my recipes based on that, based on what I already have. And this can really help with the budget component and also food waste as well. And then what I'll do, I'll sit down and I'll make my list. I'll look at those videos. OK, what ingredients do I need? I'm also sure not to, most of the time for these recipes, to find something that's pretty quick and easy. Nothing that's too elaborate, especially for the weeknights. I'll make my list, go to the grocery store and stick to that list. Stick to the list. That could be so hard. Sometimes people find that even ordering online and just picking up their groceries, even if they're charged a little fee for it, that actually helps your budget in the long run.

(27:30):

Because if you go to the grocery store, it's so easy to pick things up and put it in your cart and never return it. But if it's in your cart online or on an app, you're more likely to, OK, let's revisit this and maybe I don't need this. So you kind of have that reasoning when you're on the app in real time and you're more likely to delete it. So sometimes that can help as well. So also you hear a lot [about] buying in bulk and how that can help your budget. And it can in many ways. However, when you're adopting these new nutrition habits, a lot of people go in with the best intentions. So let's take fish, for example. Someone may be trying to have fish three times a week, so they go to the store, they go to these bulk stores and buy a lot of fish, a lot of seafood. And then maybe they didn't plan things right, maybe they didn't feel like having fish. And then all of a sudden you wasted your money, wasted, wasted the food and it goes bad. I actually say, unless you know that this is a habit or a tried-and-true food that you know you're going to be having a lot of multiple times a week, buy those in bulk. But if it's a new habit, if it's a first-time food, something that you're maybe trying to get back into, actually don't buy in bulk for that. Those tips should help your budget and help you stay within budget a little bit, especially while you're trying to make some healthy choices.

Amanda Newman (28:57):

Those were all fantastic tips. I know for us, we often buy frozen vegetables. We get frozen wild-caught fish, and it's nice because end up saving money in the long run. And then if we don't happen to use it that week, it's still OK.

Alexa Roseberry (29:11):

Yes, yes. Buying frozen, that helps as well for sure. Especially for those vegetables and fish too.

Amanda Newman (29:16):

Yes. Especially if you're trying to work those into your diet.

Alexa Roseberry (29:19):

Yes, for sure. That actually might be a good place to start if you do want to buy in bulk, especially with those items. Seeing if you, I think maybe a lot of people do like the fresh, but if you can start out with frozen just for time and convenience sake, that would be a good idea, for sure.

Amanda Newman (29:35):

And going back to the meal-planning part, for my husband and I, we usually share things in the notes app. We'll grab different recipes from different websites, build that out. And then I also have, because I absolutely love writing, and I have this beautiful little meal planner that is on our refrigerator, and I'll write things out for the week. Because then everyone knows, OK, this is what we're having Monday through Friday.

Alexa Roseberry (30:01):

Yes, exactly. And planning ahead, as I said earlier, it can be a little tedious, maybe a little bit annoying at times. However, it is going to set you up for so much success as the busy week comes and then toward the end of the week when you know that you've been sticking to it and been compliant with it, this is going to help build confidence in you to keep going and that this is worth it.

Amanda Newman (30:22):

Yeah, it really allows you to kind of build that stamina of continuing forth with doing it week after week, even though it's that task that rolls around and you're like, oh, we got to do that again. But if you take that 30 minutes to an hour and then you have everything outlined for the week, you're eating healthier, you're feeling better, and then you're going to crave it more and you're going to be like, I want to do this.

Alexa Roseberry (30:43):

Yes. And it's going to make you hate that task less, knowing that it's benefiting you.

Amanda Newman (30:48):

Yeah, that's great. So, research suggests that following the Mediterranean diet may make you live longer. What are some of the health benefits?

Alexa Roseberry (30:58):

So the health benefits of the diet that have been praised in research are the impacts on heart-health cognition, preventing dementia and Alzheimer's, and as well as weight management. Those are the top ones. Now let's talk about heart health first. So there was a large randomized clinical trial done and they were separated into three groups of people. So your first group of people were given olive oil and told to consume it every day. And then the next group of people were given nuts and told to consume them every day. And then the third group of people were given non-food gifts. So they followed this large group of people for about five years, and the people who were told to consume olive oil and nuts every day had a 30 percent decreased risk of cardiovascular disease. So that is something that really promoted the benefits of those healthy fats from the olive oils and the nuts from the Mediterranean diet, which was pretty astounding.

(32:02):

It decreased 30 percent risk. Similarly for that cognition and the prevention of Alzheimer's. So there was a study done, a smaller study than the previous one, but a smaller study of people who did not have risk for dementia. They took a look at these groups of people and they scored them on how closely they followed and adhered to the Mediterranean diet. And those who scored a low adherence to the Mediterranean diet actually had the development of plaque that has been associated with Alzheimer's disease develop on their brain. And a couple years later, they looked at it again and those deposits grew, increasing the risk that they would have Alzheimer's disease, compared to the group of people who scored high on adherence to the Mediterranean diet. So that just shows that following this diet really helps that cognition and the prevention of those brain diseases as we age.

(33:10):

So that just shows those studies right there really pinpoint how amazing these diets can be for those things alone. Now if we're talking about weight management, even weight loss, so the Mediterranean diet, as we were talking about, has this large focus on a lot of whole foods, those fibrous foods, those healthy fats and those lean proteins. And that can help you feel full and satisfied, decrease those hunger hormones, those hormones that can control cravings. And at the same time, you're decreasing in your diet the intake of saturated fats, a lot of processed foods, a lot of sugars which don't help you feel full – and often make those cravings, those cues for cravings and those hormones, turning those on to make you feel more hungry and craving more foods. So then you are likely to consume a lot more calories. And all these components together, combined together, will help people often lose weight or at least have a better time managing their weight because of all these factors – the increase of the whole foods, those whole, healthy nourishing foods and the decrease of those foods that you want to limit that might be high in calories.

Amanda Newman (34:30):

Those hunger hormones you mentioned are very difficult to turn off.

Alexa Roseberry (34:34):

Exactly. Yes, yes, yes. But what helps to turn them off – we all need them in some capacity – but what is going to help is increasing your protein intake, increasing your fiber intake and increasing those healthy fats like we were talking about with the nuts and the olive oils and heart-healthy oils.

Amanda Newman (34:54):

How much fiber should you be aiming for each day?

Alexa Roseberry (34:57):

So I would say at least 25 grams of fiber. Now, that might seem like a lot for someone who maybe doesn't eat a lot of fruits and vegetables or whole grains or other high-fiber foods. So like what I alluded to earlier, meet yourself where you're at. If you assess your fiber intake on a given day and you're only at 10, gradually increase toward that goal amount of fiber.

Amanda Newman (35:21):

And fiber, thankfully, helps you feel more satiated.

Alexa Roseberry (35:26):

Absolutely, yes.

(35:27):

That's really going to help with fullness and weight management as well.

Amanda Newman (35:32):

In our last episode, one of our OB-GYNs, Dr. Emily Brophy, recommended the Mediterranean diet, as we're talking about today, for women with polycystic ovarian syndrome or PCOS. How does eating this way benefit women with this condition?

Alexa Roseberry (35:48):

So women with PCOS tend to have elevated insulin levels, and insulin is a hormone that's supposed to decrease your blood sugar. However, when blood sugar is consistently elevated, sometimes insulin stops responding, and blood sugar will remain high or continue to increase, and this can be a result of the disease itself, the PCOS. However, it's also a result of the dietary choices that the woman may be making. So women with PCOS that adopt a Mediterranean diet are increasing their intake of high-fiber foods, lean proteins and healthy fats. And this is all going to make sure that their blood sugar does not rise as much or even at all, which is going to help with blood sugar management and the disease of PCOS.

Amanda Newman (36:42):

Another one of our listeners submitted a question too about which one is better, the Mediterranean diet or the DASH diet, which is dietary approaches to stop hypertension.

Alexa Roseberry (36:54):

Yes. So the DASH diet was actually created with the approach for lowering blood pressure. It wasn't necessarily for overall heart disease, longevity or cognitive benefits like the Mediterranean diet has been shown to improve. However, both diets emphasize a lot of whole grains, fruits and vegetables. The Mediterranean diet focuses more on that increasing fish component and olive oil. They really emphasize that component. Whereas the DASH diet, they have a particular limitation on sodium, where the Mediterranean diet doesn't really emphasize that. The DASH diet emphasizes no more than 1,500 to 2,300 milligrams of sodium each day.

(37:42):

Now if you are asking me which diet I like better, my recommendation would be the Mediterranean diet for the fact that I like that there's more of an emphasis on what to have more of. So it kind of comes from this abundance mindset. And I also like that it encourages that physical activity and the socialization and sharing meals with others. However, that does not mean that the DASH diet is bad in any way. Either one that you choose, that you decide to adhere to, is going to offer great benefits to your health. So you just got to figure out which one is best for you and which one you seem to jam with better.

Amanda Newman (38:28):

I love that answer. So the key difference with the DASH diet is that there is a limitation on sodium intake.

Alexa Roseberry (38:35):

Yes. And that is directly related to that lowering blood pressure component, which is what that was designed for in the first place.

Amanda Newman (38:44):

But either or, figure out which one works best for you and depending on what your goals are too.

Alexa Roseberry (38:50):

Yes. Yes. Exactly.

Amanda Newman (38:52):

For someone who is prediabetic, what type of nutrition plan would you recommend? A lot of people are interested in the high-protein, low-carb diet.

Alexa Roseberry (39:00):

Yes. So for anyone who's prediabetic, diabetic, insulin resistant, I think a lot of times that high-protein, low-carbohydrate diet really appeals to them. And for good reasons, because carbohydrates, and eating a lot of them, that is going to increase your blood sugar and keep it elevated. And also, if it's not accompanied by a lot of fiber, protein and fat, this also doesn't help that as well. On the other end of things, people know that the No. 1 macronutrient that is going to help keep you full, keep those blood sugars balanced, help turn off those hunger and craving hormones, is protein. So they think protein, protein, protein. A lot of mistakes I see though with a high-protein and low-carb diet is that they will drastically increase the protein, leaving not a lot of room for other nutrients, and slash those carbohydrates, and we need them.

(39:57):

We do need those carbohydrates. So I like to go with the approach of a higher protein diet and a lower carb diet because it is true. A lot of us are overeating carbs and having too many of them, especially ones that are simple carbohydrates and high in sugar. And at the same time, I feel like a lot of us do not get enough protein. We're really feeling hungry, we're not feeling satiated. So going with that approach is probably what I would recommend here. So with those recommendations, with those two nutrients in mind, I like to say aim for 30 grams of protein per meal, especially in the morning, making sure you're starting your day off with plenty of protein that's going to help set you up for success later on in the day. And then when it comes to carbohydrates, pick your high-carbohydrate food, preferably one that's high in fiber most of the time, and keep that to about a quarter of your plate. This ensures that you're being consistent with including it, but you're controlling that portion. I see a lot of times people, the carbohydrate is making half their plate or all of their plate rather than it should be a little bit less, but still always there and high in fiber most of the time.

Amanda Newman (41:16):

OK, so with each meal aim for 30 grams of protein and then a quarter of the plate should be the carbohydrate.

Alexa Roseberry (41:23):

Yes. Yes. You got it.

Amanda Newman (41:26):

Another question from one of our listeners is what foods should be avoided if you've had a total colectomy and have an ileostomy?

Alexa Roseberry (41:34):

Yeah, so we're switching gears here. And if you have had these surgeries, what you can expect after this. You're probably going to be on IV fluids for a while just to make sure to give that colon rest and time to heal. Then soon after, your diet is going to progress to more of those clear liquid diets, and this does include more than just water. Clear liquids is anything that you can see through when it's melted down. So think of broth, juice, popsicles, Jello, you're going to be able to have some of these. And then from there you diet's going to advance to those easy-to-tolerate, but bland, foods. So think of rice, applesauce, bananas, even some plain chicken breast is fine. And then you're going to start incorporating more foods. However, you still want them to be low in fat and low in fiber.

(42:34):

I know we're kind of switching gears. I talked about a lot of fiber. Now in this circumstance, we want to make sure that we're not including a lot of fiber here because that's going to be aggravating to the colon as it's trying to heal. So with this, you're going to want to make sure to not have and avoid those full-fat dairy products, those high-fat meats. You're going to want to make sure to have those low-fiber vegetables and fruits. So nothing with the skin, nothing with seeds. If you can cook it down, especially the vegetables and make them nice and soft, that's something that's going to be OK. You're also going to want to avoid a lot of the desserts because they tend to be high in fat; alcohol; and carbonated beverages. But you can have a lot of those low-fiber foods, so those plain white breads, white pastas, even plain rice, Cream of Wheat, Rice Krispies and corn flakes. Those are some that you can have. Low-fiber fruits like bananas, diced pears and peaches, either the ones you get in the cups or you can just do it from fresh as well. Just make sure to take that skin off because that's where the fiber lives. And then strained vegetable juice and sports drinks and protein shakes too. This is a good thing to include here to make sure you get your electrolytes as well as some easy-to-consume proteins from the shakes.

Amanda Newman (44:03):

Now, when you have a surgical operation, whether it is the one that we're talking about right now or something else, a common concern for a lot of people who have walked through something like this is, how can I gain strength back after that surgery when it comes to food? So what about high-protein foods that kind of help build that strength back up?

Alexa Roseberry (44:23):

So definitely start including protein as soon as you can. That's really going to help build up your strength again and really help you recover. Sometimes not right away because as I said, you might be on IV fluids, even clear liquids. That tends to be a little bit restricted in the protein area, but as soon as you can start getting some protein in, some great sources that I recommend, obviously we talk a lot about fish. That's great to include for healing, has a lot of nutrients with it. Rotisserie chicken, that's another great source whether you want to do a frozen, frozen, grilled chicken or chicken to air fry. Also turkey, we talk about limiting red meats, so having more of turkey sausage or turkey meatballs, that's another great source. If you're going to have beef for red meat, try to limit it to that 90 percent so that it's a little bit more lean and a little bit more heart healthy for you.

(45:20):

Greek yogurt is also great as well. The Greek yogurt, the Greek part there is going to be higher in protein. They also make drinkable yogurts now. That's also easy to get down, especially if you're feeling really fatigued after your surgery. Cottage cheese as well. I know this is quite controversial, the cottage cheese. Some people absolutely can't stand it, and I'll be honest, it's definitely not my favorite too. Recent hack though, especially with these egg prices going on: If you take just one egg, one or two eggs, and then add cottage cheese to it and into your scrambled eggs and it kind of melts in, makes it really creamy, a little bit sweet. I got my husband onto this and he thinks it's the best thing ever and he hates cottage cheese.

Amanda Newman (46:10):

Wow. That's a nice way to incorporate it. Because I love that cottage cheese has such a high protein factor and I love that. But I just can't get around the texture. Sometimes I will try to make it like a spread and then put everything bagel seasoning on a piece of toast. ... And it kind of masks the texture a little bit.

Alexa Roseberry (46:30):

Yes. And I find that some people prefer the savory with the cottage cheese rather than making it sweet. Just what I've observed when it comes to people and their preferences. But you can also do egg whites as well. Protein drinks occasionally are great. They're more important if, after your surgery, a lot of your protein sources might be limited. That's something where you can have more protein drinks there to get that down. It's easy to tolerate and easy to get down there. Also, your plant-based proteins, let's not forget about them. You have your beans, black beans, chickpeas are my favorite. Nut butters. Nuts. Also edamame as well. That's kind of a cross between a vegetable and a legume, but it's actually really high in protein. So that's something that you could have mixed into your vegetables or mixed into your meal or have it on its own. That's really wonderful.

Amanda Newman (47:26):

I absolutely love edamame. It's so good.

Alexa Roseberry (47:29):

Yes.

Amanda Newman (47:30):

And just with a little bit of olive oil and minced garlic.

Alexa Roseberry (47:34):

Yes, that's great. That's bringing the components of the Mediterranean diet right there. You got your olive oil, the herbs and seasonings and then the plant-based proteins. That's perfect.

Amanda Newman (47:45):

Yes. I'm on my way to eating Mediterranean style. ... So we already touched on how important protein is, but I think a big question for a lot of women is how do you know if you're eating enough protein?

Alexa Roseberry (47:59):

If you feel that you're struggling to gain muscle.

(48:04):

Or if you feel like you are losing muscle and feeling weak, that could be a sign that you're not getting enough protein. If you're getting sick, often, if you're more tired and fatigued, that could be a sign of not getting enough protein in. Also, if you feel like your hair and your nails are becoming weak and brittle, you could be not getting enough protein for that. But my favorite telltale signs, if you feel like you are getting hungry often, if you're having a lot of cravings, especially a lot of cravings at nighttime, if you struggle, if you're trying to lose weight and you're struggling to lose weight, these are all signs that you're not getting enough protein. Also, if you're particularly active, that is something where if you get a lot of fractures or if you're injuring yourself frequently, that is a sign that you're not getting enough protein.

Amanda Newman (48:57):

I think that may be an indicator I am not getting enough protein because I tend to be hungry at night and then I want a snack. And I think I need to up my protein intake.

Alexa Roseberry (49:08):

And even if you're having protein at all your meals, you're identifying these sources, you just might not be having enough of it. So yeah, definitely something to experiment with, especially earlier in the day. Research has shown that if you start your day with a lot of protein, even if the later meals don't have as much as breakfast did, this really helps with late-night cravings.

Amanda Newman (49:32):

So maybe I just need to have another piece of fish because I'm eating seafood regularly. I love scallops, things like that. But perhaps I'm just not getting quite enough to turn those hunger hormones off at night.

Alexa Roseberry (49:44):

Yes, exactly. Yeah, that's possible.

Amanda Newman (49:44):

When it comes to going out to eat, how do you make healthier choices?

Alexa Roseberry (49:51):

Yes, this is pretty hard to do. However, I have a couple hacks that I think will really help the listeners out. So I definitely recommend looking at the menu ahead of time, just glancing, even if it's for five minutes on your way to somewhere, especially after a meal because you're full and you're thinking, you're thinking about, OK, my best choices. And you're not going off of that ravenous hunger, kind of controlling your options, so you're more likely to stay aligned with your goals. So I always choose what I want before I'm going in. Especially, I don't know about you when you get to a restaurant, if you're with a group of friends or a friend you haven't seen in a while, you just start gabbing right away. And then all of a sudden the waiter comes over and tries to take your order and then you're scrambling and you might just revert to what maybe just sounds good in the moment. And not like, OK, well maybe we make sure there's a vegetable there, protein, maybe whole grains, so you're less likely to make those decisions.

(50:50):

So definitely pick out what you want to eat beforehand. I also don't think it hurts to grab a little snack on your way out. I know you're going to go eat, but a little something to take the edge off of that ravenous hunger can help you stay in control. And those other foods that maybe the waiter is passing by or you saw on the menu, be a little less appealing to you. So sometimes I just like to grab some carrots, a handful of nuts, few sips of milk or something just to take that edge off of there. Now when you are eating, about halfway through definitely take that time to just pause, sit back, take a couple sips of water, enjoy the conversation. And after a few minutes, really assess, OK, do I need to continue eating more? Oftentimes, especially when it comes to restaurant foods, you aren't hungry anymore and you're comfortably full. So take that as your cue to get the rest packaged up and then take it with you to eat at home for another time. More restaurant food to enjoy at home.

Amanda Newman (52:00):

We all love going home with leftovers. That's my favorite thing. But you have to take that moment and pause. I think sometimes when we're out to eat, we're having fun with friends, especially if it's someone we haven't seen in a while. Like you said, you just quick order something and then you are like, oh man, maybe I should have picked a healthier option. But take that time to review the menu in advance, especially if you're catching up with friends. And then during the meal, pause and see, OK, am I still hungry or am I full? And then evaluate and then consider asking for a box to go.

Alexa Roseberry (52:32):

Exactly. Exactly. Those are the hacks there, and I think that will really set you up for some success.

Amanda Newman (52:38):

Well, those were some great tips as far as when you go out to eat and making healthier choices and still having fun. But feeling tired or experiencing food coma after a meal is also something that a lot of people deal with. Are there any ways to stop the post-lunch or the post-dinner slump?

Alexa Roseberry (53:00):

Yeah, so there are a lot of theories as to why the food coma happens, whether after lunch or after dinner. A lot of theories. If you eat a large meal, blood flows, the higher blood flow goes to your stomach and then it reduces blood flow to your brain, causing you to become a little sleepy and more fatigued. That's one theory. Then also, if you're having a meal that's not exactly balanced, maybe it's too high in carbohydrates or it's a high-fat meal, it's lacking in a lot of other nutrients. That's something that they say kind of triggers some amino acids and some hormones to make you more sleepy and fatigued. So, based on these theories, if we are trying to avoid that, I'd make sure that you don't have a super large meal. Just eat till you are comfortable and making sure that your meals have a variety of nutrients. It's also important to stay hydrated as well. So if we keep those things in mind, I think we may have some better luck at avoiding the food coma. Because I know the times that that happens to me, it really plummets my productivity.

Amanda Newman (54:11):

It hits hard after lunch sometimes, and I don't want to reach for another cup of coffee because then my sleep is going to be disturbed for that evening.

Alexa Roseberry (54:19):

Exactly. Yes. Yes. Good point.

Amanda Newman (54:21):

So avoid large meals and make sure that you stay hydrated.

Alexa Roseberry (54:25):

Yes, and just make sure that there's a lot of the variety of nutrients on your plate.

Amanda Newman (54:30):

Well, to wrap up today's episode, what's the most important advice you'd like women to remember about nutrition?

Alexa Roseberry (54:37):

So it's really just hitting home, making sure to think more fiber from whole grains, fruits and vegetables, and more lean proteins. This is so important for general health, but especially for women overall, and it's going to be become important as women age as well. Things shift, things change, but it's so worth it for our health overall and our quality of life to be including these nutrients because they're really going to be working for us. If they seem far-fetched, if this seems something that is out of your reach, remember, start small. Always meet yourself where you are at and increase from there. And this is how change happens, and this is how you change your life and it's so worth it.

Amanda Newman (55:29):

That was a beautiful answer, and this has been so much fun. I have absolutely loved having you on today.

Alexa Roseberry (55:31):

Yes, I have loved chatting with you, Amanda. This has been so great, and I could talk about food all day.

Amanda Newman (55:39):

Me too. You know what? I think we should just take a shopping trip to the grocery store after this.

Alexa Roseberry (55:43):

I would love that. Yes. And hitting up all the different sections, how to navigate the grocery store. That would be wonderful.

Amanda Newman (55:50):

And then we can go out to eat.

Alexa Roseberry (55:52):

Perfect. And we can apply some of those restaurant tips, making sure that we look at the menu before, making sure that we're pausing in between our meal, maybe grabbing a little snack beforehand to make sure we don't go crazy.

Amanda Newman (56:04):

Of course, we don't want to be hangry, and we want to make responsible choices.

Alexa Roseberry (56:07):

Exactly. Yes.

Amanda Newman (56:09):

Love that. Well, Alexa, thank you so much for joining us today and just sharing such wonderful information with our listeners. It's been a joy having you here today.

Alexa Roseberry (56:18):

Thank you, Amanda. It's been a pleasure.

Amanda Newman (56:20):

To learn more health tips, visit LVHN.org/healthyyou. Remember to leave us a review, subscribe, or follow The Healthiest You wherever you get your podcasts, so you never miss an episode. And remember, be safe, be smart and be the healthiest you.