For Valentine’s Day, instead of looking for love from others, this year do something different – decide to  love yourself and give something wonderful to YOU.  Don’t wait for someone else.  Love you and all that you are, AS IS.

Don’t wait until you are 100, 50, 25 or even 5 pounds lighter.  Realize that who you are inside is what counts, not the number on the scale. That number is not a reflection of who you are, but rather of how you treat yourself.

It’s great to want to eat better, get exercise, and lose some weight to be healthier and FEEL better so you can live a full life.  But you can’t do that until you love yourself.  You see, when you love yourself you treat yourself better.  And when you treat yourself better, you’re much more inclined -and motivated - to do those things that make you happier, healthier, and yes thinner.

So take a step back and realize just how wonderful you are.  Sit, take a moment and even write down things that you love about yourself.  Glow in it, and see that you ARE a special person, a person that deserves love from you.  Don’t wait until you get to “some point” in life or on the scale.  Don’t wait to live and love yourself fully.

By loving yourself first, and then treating yourself better – only then can you start the journey to lose weight.

You see, I was in your shoes.  For years I kept waiting until the day I would be thinner, have a flatter stomach, ate more “good” foods, look thinner in my clothes, and be the right size. I kept waiting for those outside things to make me feel better.

But then one day I realized, “Hey, I AM a great person!  I have lots to give to the world, and why am I waiting to start fully living and enjoying life?”  A light-bulb literally went off in my head.

So I started to love myself more and treat myself better.  And you know what happened?  I started to eat better, get more exercise, and look at food as my friend instead of the enemy.  I realized that eating better foods and taking better care of myself was an expression of loving myself.

Then, and only then, was I on the road to a happier and more fulfilling life.  And you know what?  I started to lose weight.  And have more energy, and have more vitality for LIFE.

I was eating better and being nicer to my body.  I read information on what were really healthy foods, how to integrate them more into my life, and how to cook them to be tastier and more satisfying.

As a result, I started to enjoy food and look forward to meals instead of dreading them like before (for fear of eating the wrong foods, eating too much, or eating for the wrong reasons).   I learned that mealtimes were a chance for me to say “I love you and I want to take care of you the best that I can.”

Then I learned how to have some chocolate and not let it overtake me. I ate a little and was completely satisfied.  I didn’t need more to feel good, I actually needed – and ate – LESS!

©2010 Eat Without Guilt. All Rights Reserved.

Don’t  just assume you can’t reach your goal — you can!  Of course, you do need to make sure your weight-loss goal is a realistic one, but all too often I find that even “healthy” habits can get in the way of the scale moving in the right direction.

Okay, you think I’ve lost it.  You’re thinking, “How can healthy behaviors be getting in my way?”  Well oftentimes just some small adjustments can make big payoffs.  Here are some surprising reasons why you’re not losing the weight and how to switch up your strategy to get that scale moving down a notch:

1)  You’re loading up on whole grains.  You’ve cleared your pantry of snacks made with white flour and replaced them with heart-healthy whole-grain versions.  But many of these snacks can be high in sugar, fat and sodium…not to mention calories.

I recently was at a supermarket where you can sample some of the products, and I saw they had a “healthy, whole-grain, organic” granola bar.  I’m always looking to try something new, so I took a small piece.  Within a few seconds the sugar content was just too overwhelming for me.  I looked at the package — for 1 serving (one bar at 35 grams) it had 13 grams of sugar!  I was thinking, “I’d rather just have a cookie!” and it was a quick reminder why I don’t often eat “packaged” snacks (if I have a cookie, 8o% of the time I bake them myself).   And studies have shown that those who eat the least amount of processed whole-grain foods (like snack foods and crackers) enjoy the biggest weight-control benefits.

So even if that packaged food is “whole grain” or has some other health-claim on it (and beware of those claims….) remember it is still packaged food.   Aim to eat things like brown and wild rice, bulgur, quinoa, spelt and oatmeal instead.  And try to keep the majority of your whole grains as close to “whole” as possible — meaning less processed.  A whole food (ie, real food) is much better for you than anything out of a package.

2)  You allow yourself a “cheat day”…or two.  Being one of my readers, and I’m sure from your own personal experience, you know that denying yourself all treats when trying to lose or maintain weight can set you up for a binge.  So your solution?  For being “good” during the week you allow yourself to splurge on weekends.  Now I’m not against having a cheat day here and there, but for many this feast or famine mentality can backfire.  And too often one cheat day turns into two, then three, and before you know a week (or weekS!) have gone by and you’re right back at where you started.

So if you do have a cheat day — keep it to a DAY.  And don’t use it as a free-pass to go crazy.  Don’t start the day with donuts for breakfast, then McDonald’s for lunch, and a huge pizza for dinner.  Allow yourself some treats or your favorite foods — but keep it to a minimum.  One good strategy is instead of having a cheat day, allow yourself a FEW SMALL treats a few times during the week, rather than waiting until Friday night to splurge.

3)  You make your own meals. Okay, cooking your own meals is one of (if not THE) best strategies for weight-loss, maintaining weight-loss, and overall better health.  But if you’re not mindful, some bad habits in the kitchen can easily translate into extra pounds.  For example:  picking at food while you cook, using a heavy hand with sauces and dressings, taking second (or third) helpings, and nibbling leftovers as you’re clearing the table.  So preparing and cooking your own meals is great, just be aware of some of these little ‘habits’ than can backfire if you’re not careful.

So get out there and cook — but don’t nibble too much and be aware of the “mindless eating” that can go on.

4)  You’ve made and keeping to a routine.  Now having a routine is good.  But often when it comes to our food, even healthy food, we can get STUCK in a routine.  Meaning we’re eating the same things over and over again.  You have a handful of recipes and meals that you prepare week after week.  And even if they’re healthy, you’re body starts to adjust.

So you need to try some new things and shake it up a bit.  And your body needs to get some different nutrients, minerals and vitamins.  So if you always have a banana with your cereal for breakfast, switch it up and and have some fresh berries instead.  Or whip up a fruit smoothie.  Maybe you have a salad with grilled chicken a few times a week for lunch  Make things different (and get some great Omega 3′s) and have a piece of salmon instead.  If your normal veggie with dinner is either broccoli or carrots, try something new like a spinach, kale, swiss chard, squash, zucchini, okra, leeks….the list goes on.  The point is you may need to be eating some different things to introduce to your body, AND to keep your taste buds happy.

5)  You like your exercise program.  It’s BEST to enjoy the exercise you’re getting, but you’ve been doing the same exercise routine for months.  Maybe you walk for 30 minutes 5 days a week.  Walking is great, but at some point you’re going to need to step it up or at least switch it up to see more weight loss.

Replace one day of walking with swimming, tennis, dancing, a fitness class at a local gym, yoga, running, do an exercise video at home….you get the idea.  But you need to challenge your body and to work different muscles.  And just like with your food, it’s a great way to avoid boredom.  Even if you love walking, add in some different exercises from time to time (or for even better results, at least once a week).

At the gym I often find myself doing the same old things:  elliptical or treadmill, some free weights and crunches (for my abs).  But at least every other week I force myself to do something different.   Even if it’s using a weight machine instead of the free weights.  The next day I’ll feel it in muscles in areas of my body I didn’t know existed!  Or I’ll take a stretching or yoga class.  Just something to keep my body (and mind) challenged and working a different area.

So don’t let an exercise routine become too habitual.  Time to time shake things up a bit and try something new.  You just might be surprised how your body reacts (in a positive way!)

So if the scale hasn’t moved for a while, take a look at some areas that could use some tweaking.  Though your body does need time to adjust to any weight loss, it is normal for the scale to not move much during a week or two.  But if it’s been weeks or months — take a closer look at making some small changes even if you’re doing everything “right”.

Some small tweaking could be just what your body needs to move the scale in the right direction.  As that’s what losing weight, and keeping it off, is all about….continually learning, fine tuning, and being open to new things.  Come to think of it, that’s what LIFE is all about.  And making the best of your life is what should be your motivation.  So shake things up!

©2010 Eat Without Guilt. All Rights Reserved.

And after one week of being on the “diet” (no, not THAT kind of diet) I blogged about it. (To read more about my Elimination Diet and why “going on one” can be helpful at times, read my original blog post about it here.)

So though I LOVE wheat (you could say it’s ‘my crack’ as I could easily get addicted to it) I decided to eliminate it from my diet for at least a period of four weeks (but ended up doing it for five).  Then, as elimination diets go, one slowly adds back the food into their diet to see if it really is the “culprit.”

So here’s a lowdown of how it went for me, and what was in my thoughts during the process:

Week One: At first never thought I’d survive (there’s SO MUCH wheat in the American diet, even for someone like me who eats healthy).  First few days were difficult.  You know how you want what you can’t have?  But I knew, at least for a little while, it was only temporary.  But then by the end of the week I was feeling GREAT!  I was sleeping better, less bloated, had more energy, and my often ‘runny nose’ was going away.  Things were really looking up.  And my skin was getting better.

Week Two: Wow, can’t believe how good I feel.  And I’m not missing wheat so much anymore.  Thinking to myself, “why didn’t I do this before?”  Pants started to fit better, and though I did NOT weight myself — I’m guessing I lost a pound or two.  Okay, not much, but I don’t NEED to lose weight, and it wasn’t my goal.  Still sleeping good, got lots of energy, and overall feeling great.

Week Three: Oh my goodness, I miss pasta.  And bread.  And pizza.  And cereal.  And I feel like I’m running out of things to eat.  Energy just okay…..feel like I need to snack (on things like nuts) in order to keep my energy level up.  And missing my breakfast of cereal or whole wheat bread with all-natural peanut butter.  I eat breakfast and 2 hours later I’m hungry!!   Hmmm, what’s going on?  And, my eczema:  though skin looked like it was getting better the first week, is back to normal again. Eczema is still here.  Argh….probably why I feel like I want wheat.  But I keep on the road.

Week Four: (Christmas week)  Cravings (that were in my head in Week Three) are gone.  Don’t really care if I ever have pasta again (okay, who am I kidding??).  But seriously, I know that I can survive on eating a lot less wheat.  And went to Christmas Eve party where there was LOTS of wheat (think pasta, sandwiches on big thick rolls, cookies, more pasta….) I didn’t eat any…..and I was happy with it!  But was still able to eat and enjoy myself at the festivities.  Ditto for Christmas Day.  But my skin hasn’t really improved much.  Eczema is still there.  Same as before.  Runny nose coming back a bit (though less than it was before).

Week Five: (New Year’s week)  Still not seeing improvement in my skin or runny nose.  Though overall I’m feeling good, and my energy level is also pretty good, I’m getting a bit bored.  Yeah, my pants were feeling a bit better but now they’re back to where they were at Week One.  By not eating wheat I’m finding it “easy” to eat too many potatoes, and I even had potato chips at party two weeks ago.  And I’m finding I’m eating these foods (which I normally don’t each much, if at all) because I feel like “I can” and “I’m allowed too, ‘cuz hey, I’m not eating wheat!”  Which is exactly what happens to a lot of first-time vegetarians (but that’s a blog post for another time).

As the New Year rolls around, I decided to slowly let wheat back into my body.  Slowly.  And you know what?  Nothing changed.  Skin didn’t get worse, neither did runny nose.

So here’s my diagnosis (and I’m not a doctor….this is based on my personal and educated knowledge of both food and my body):  it’s not the wheat that is the culprit (or part of the culprit) to my eczema.

So what’s the reason for my increased energy, better sleeping, and what looked like better skin?  And what about my pants fitting slightly better???

Well, that’s simply because by not eating wheat, I WAS eating  TON of vegetables.  On a regular day/week I eat a lot more vegetables than the average American, and I already eat fairly healthy….but I was eating really, really well those first 2 weeks (until I started eating potato chips and other junk to replace the wheat).  I was the “Veggie Queen” and loving it.  And I was eating more fruits than normally this time of year (as it’s not really fruit season here in Boston, if you know what I mean).

So in order to “replace” the wheat, I was eating a lot more vegetables.  And yes, I was eating really healthy things like quinoa (a personal favorite) and lentils (lentils are awesome! I first “discovered” them when I lived in France and a great alternative to animal protein too), and beans.  Oh, and water too.  Don’t ask me why but I found myself drinking a lot of water (which is more difficult to do during the winter months)

So it WAN’T the fact that I “eliminated wheat” from my diet — but rather it WAS the fact that I was “adding in” a lot more really good things for me (that is, until I started eating potato chips….haven’t I mentioned that like 5 times already?)

So what am I doing now?  Well, to get rid of the eczema:  instead of the $50 bucks cream my dermatologist prescribed for me (which irritated my skin even more) —  I bought the generic $3 bucks over-the-counter Hydrocortisone which has done wonders.

And I’m now eating less wheat than before, and I’m feeling really good.  Though I do need to make it a conscious effort sometimes to think “lentils, beans, or quinoa” instead of wheat, I’m amazed how easy it is to still eat SOME wheat, but cut it down a lot (without missing it).  Oh, and now that I “can” eat wheat, I’m not eating things like potato chips to satisfy my “craving.”

AND, during those five weeks of my Elimination Diet I tried a lot of new recipes like lentil soup and different bean soups, chickpeas, edamame…I could go on & on….and ate a lot of variety especially in my veggies.  I had forgotten how much I loved things like butternut squash, sweet potatoes, parsnips, and other winter and root vegetables.  And it got me eating a lot of foods I liked, but hadn’t eaten for a while (like the lentils, chickpeas, edamame, parsnips).

So — moral of the story?  – even for ME, an expert in food & nutrition who has been able to keep her weight in a healthy range for many years and got over emotional eating…..time to time needs to “shake things up” a bit.  And that doesn’t mean you have to (or should) eliminate one food (or food group) from your diet.

The reason I did the elimination diet was to see if I had a SENSITIVITY or ALLERGY to a food — NOT to lose weight.

And I’m a better person for it as I’m eating a lot of foods I had forgotten about.  And it reminded me that nature has given us so many wonderful and good tasting foods that one doesn’t need to go looking for the perfect food or the fat-blasting superfood…..all foods that nature gave us are “super”.  We just need to eat a wide variety and keep (and maybe discover) new things all the time.

©2010 Eat Without Guilt. All Rights Reserved.

Spring is officially here.  It’s a time of rebirth and renewal.  A time for nature to come out of hibernation and rejuvenate. 

Personally, I feel there’s just something magical about Spring.  The birds come back and I hear them chirping, I begin see the flowers budding, and I feel the sun getting warmer.  It’s lightens my spirit.

For many people, it’s a time when we begin to reflect on our life.  Kind of like in the New Year, but will less “expectations.”  I like that about Spring, there’s less stress of having to make a change.

But there’s a difference between “reflecting” and “looking to the past.”

You see, when I’m working with my clients I see they too often look to the past.  They look at how they didn’t lose weight before (or lost it and gained most of it back!) and see themselves as a failure.  And they keep this in their head.

I help them overcome this because looking back too much can keep you from moving forward.

So as Spring is here, I ask you to stop looking back and start looking forward.

Maybe right now, you know you have poor habits and they’re leaving you tired, stressed, overwhelmed, overweight, and unhappy.

But imagine if today, this first day of Spring, you decided to take back your health — and started eating better, getting fit, and took back control over food (instead of letting it controlling you).  And you continued on this journey all year.  And the more you did it, the easier it got.

Now imagine one year from now – it’s the first day of Spring next year.  How you would feel?   Imagine the feeling of being slimmer, of feeling really good in your skin, of being physically fit AND emotionally strong. 

I bet you’d feel sexy, confident, self-assured, and happy – really happy.  Not that smile you put on so others think you’re happy.  I mean happiness that just RADIATES from the inside and it shows on the outside.

Imagine waking up in the morning and the first thing you think of is NOT food, NOT the bathroom scale, NOT what your stomach or thighs look like, and NOT how you wish you could wear better or smaller clothes. 

Instead, you wake up with a sense of energy and excitement for the day.   When you get undressed before going in the shower you’re actually happy to look in the mirror and like what you see.  You forget all about the bathroom scale.

When you get dressed you’re actually happy to put on bright clothes that fit your body well, instead of wearing dark colors to cover or hide any excess weight.  You actually look forward to your meals and when you sit down to eat, you’re relaxed and not thinking about the calorie content.

It CAN happen.  It DOES happen.  I see it every day.

But you need to look forward.  Keep that image in your mind, of the “new you” a year from now.  Don’t look back and moan and groan about how you couldn’t make it work in the past.  Forget about it.  Let it go.  Move on.

It’s time for renewal.  A time for you to let go of the past, and look into the future.  Because just like every winter, though it may seem long, and dark and dreary, but eventually it turns into Spring.  And the birds come back to sing, the flowers start to bloom and show their colors, and the sun begins to shine a bit brighter and longer. 

And you can do the same.  You can start to sing again, to bloom, and really shine.  

Let go of the past and look to the future.  And this same first day of Spring next year, you will feel the renewal, both inside and out.

©2010 Eat Without Guilt. All Rights Reserved.

Over the past few decades eggs have gotten a bad rap.  They were deemed bad for us and told they were a sure-fire way to a heart attack. 

©2010 Eat Without Guilt. All Rights Reserved.

But before you go any further, there are some tips that you NEED TO KNOW.  We often go into the New Year thinking, “This is finally going to be the year,” only to find that by mid-February we’ve all but given up — and all of that chocolate around Valentine’s Day becomes our good friend again.

I WANT this year to be different for you. I WANT this to be your year to lose weight, get healthy, and feel great about your body!   But there are some crucial steps that can make the difference between being on track and reaching your gaol — or falling off the wagon.

If you follow these tips, I promise you will not only feel better, but you’ll look at your weight loss with much more confidence and success! 

Figure out the ‘why.’  We’re often so caught up in the hows – how to eat better foods, how to cut back on processed foods, and how to shop for healthy foods.  But understanding the why can be a powerful motivator.  Why do you want to lose weight?  Why is it so important to you?    Is it to be a role model for your children, to work and pursue your dreams, to feel good in your body, to be healthy, to fit into your old clothes, to finally feel you have what it takes to attract a partner?  

Don’t be in a hurry.  Be realistic about your time frame.  We often overestimate how much we will change in one month – say, lose 10 pounds – and then when we can’t do it, we give up.  Then we underestimate how much we could change in three, six or nine months and don’t make the effort.  Your life could be completely different in six months to a year!  

It takes 3 to 6 months before a change becomes routine, and at least 6 months for a habit to become a natural part of your personality.  Imagine, by summer your life could be so much better and those unhealthy habits (and excess weight) gone!

Don’t live in the past – learn from the past.  If you’ve attempted a resolution before and didn’t get the results you hoped for, it doesn’t mean you can’t try again.  The past does not predict failure in the future.  Don’t let the ‘ghost of past resolutions’ stop you!

Break it down into small steps.  We often get so overwhelmed by trying to do it all that we get burnt out & give up.  Don’t think you have to do it ALL right away.  Instead, break it down into smaller and more manageable steps.  Can you do something once a week to begin with?  Don’t think you need to do everything right from the start.  

Don’t go it alone.  Time and time again studies show that having a support system is the key to weight loss.  Just last year, in the largest and longest study of weight loss maintenance strategies, researches found that personal coaching was the main factor in helping participants lose weight AND keep it off.

Re-define “healthy eating.”  There is so much conflicting information out there about what is healthy food, and companies are now very savvy with their labeling and marketing to make items seem healthy, when in reality they’re not.  Educate yourself and lean what the terms on food labels REALLY mean.  

Get rid of the Guilt.  People trying to lose weight often have a lot of guilt.  They’ll eat something like a piece of cake, and then feel guilty about it.   They’ll drag that cake issue so it ruins their day, and then the next day.    That’s a huge mistake!  If you’re going to have the cake – really have the cake!  Enjoy it, eat it with vigor and pleasure and just let it be.  

Periodically re-evaluate.  Once you start eating better (and hopefully exercising) your body starts to adjust.  This is where you’ll often see a plateau.  You’re doing things right but not losing any weight.  Every month or so, you need to ask yourself  “What can I do better.  What can I do differently?”  You need to constantly look at ways to improve and increase the challenge. 

Be held accountable.  Most of us fail at our resolutions because we’re not held accountable.  If we don’t hit our goal for the week or the month we just say “oh well, it didn’t happen.”  And then continue to fall back into our old habits and gain back any weight we lost.  Do you really want it to be different this time around?  Then make sure you have some kind of accountability set up.   

Change your relationship with food.  When you change your relationship with food, then you stop using food to fill other areas of your life:   to soothe, to comfort, or to ease stress.  Instead, you’ll start to use food what it’s really for — to give you strength, for health, for vitality, and for pleasure.   

So now you know ‘what’ you need to do to make your weight loss resolution a success – but do you need help implementing it?  Contact me today and I’ll help you get on track and stay on track, and keep the momentum going so this year will be YOUR year! 

©2010 Eat Without Guilt. All Rights Reserved.

As New Year approaches, one thing is on everybody’s mind:  Resolutions.  And losing weight always seems to be at the top of the list. And that’s okay. It’s always good to want to improve.  

Isn’t that what resolutions are all about?  Improving your life in some way that makes it better, happier and more satisfying?  No matter who you are, what you do, where you live, and what you believe, we’re all constantly evolving.  Evolving into our own selves and creating a life of fulfillment. 

But all too often, by February or March, many people have given up and gone back to their old ways.  Soon, any weight they lost comes right back.  The result is feelings of guilt and incompetence as they conclude they are simply not disciplined enough or don’t have the willpower to follow through.

But it doesn’t take discipline or willpower.  Improving your life doesn’t have to be difficult. 

So what’s going on?  Why can’t many people lose weight and keep it off in the long run?  

A main reason is due to one’s mindset.  Losing weight is more than just knowing “what to eat.”    We know more today than ever about what we should be eating for a healthy diet.  So it’s not about lack of information.  We KNOW we should be eating more fruits, vegetables and whole grains.  But we just don’t do it.

Instead, we keep looking for that magic answer.  The one that will solve our weight concerns and make them go away.  All the endless diet plans, so-called super foods, diets pills, meal-replacement drinks, and other weight-loss tricks don’t work.  There are more diets out there than ever before — but we keep gaining weight.  

These approaches are simply attempts to deal with the effect, without changing the cause.

To be successful you must change the cause.  The cause that needs dealing with is not overeating, it’s a bit below that.  You need to ask yourself — what causes you to overeat or not take better care of yourself?

Once you understand the cause, then you can deal with the weight.

With this approach you need to change your mindset.  If you only diet because you want to stop being overweight, lose weight, and deny yourself food you really want to eat, you are trying to create deprivation, guilt, and unhappiness.  

How often and for how long will you continue to do something that causes you to be unhappy?

Instead, decide to start being MORE healthy, BEGIN to create better physical activity with your body, and ALLOW yourself the pleasure of feeling lighter, healthier and happier than ever before — and you will succeed.

©2010 Eat Without Guilt. All Rights Reserved.

Many years ago I was invited to spend some time in Italy.  After a tiring but adventurous morning of walking and exploring the island of Capri, my friend and I were hungry and ready for a good lunch.  But we didn’t want to eat at a typical tourist restaurant. 

We wanted an authentic meal and experience.

After what seemed like an hour of searching, we stumbled upon a restaurant nestled on the edge of the island overlooking the Mediterranean — the perfect place!   We sat outdoors on the veranda shaded by the trees, grape vines, and had a light breeze from the water. 

It felt like we could literally reach out and touch the sea.

We had a lunch of grilled peppers, melon and prosciutto, fresh pasta, fish, crusty bread, and in true Mediterranean fashion — had a carafe of the house red wine.  We had 2 hours of leisurely eating, drinking, relaxing and the occasional chat with the restaurant owners.

That day, I experienced what the Mediterranean diet & lifestyle is all about:  plenty of exercise, delicious food in reasonable portions, eating at a relaxed pace, and taking pleasure in the meal.  I felt wonderful!

Earlier this week I attended the 15th Annual Mediterranean Diet Conference, where I heard about the latest and up-to-date scientific evidence about the Mediterranean diet from some of the world’s most renown experts in nutrition. 

I heard all the latest statistics from research showing that the Mediterranean Diet is good for you.

I heard why we should be eating certain foods, and not others.

But at the conference I was surrounded mostly by nutritionists and dietitians.  Nothing against them and they do good work — but they have been taught to base their knowledge solely on science.  They tell people how many fat grams, carbohydrates, ounces of meat, sugar, diary, etc. that everyone needs.  The basically follow the USDA Pyramid and the concept that everyone should follow the same “rules.”

I’m not a proponent of diets, and don’t believe we all should be eating the same foods to say healthy and slim. 

I also don’t believe we should always be looking at science to tell us what to eat.  I mean, it was the scientists in the 80’s and 90′s who told us to eat a low-fat diet, which we now know DO NOT WORK. 

 With all that said — the Mediterranean diet is not really a “diet” in the true sense, where one has to follow a very strict regimen.  The traditional diets of the Mediterranean vary from country to country, as the term “Mediterranean” refers to regions in 16 countries, including Italy, France, Spain, Greece, Turkey, Morocco, Tunisia and Israel, and eight other countries.

The main foods of the Mediterranean diet ARE very healthy, and incorporating some of them into your meals can help you eat better and lose weight.  

At the conference, the proponents of the Mediterranean diet did include a NEW component:   the social aspect.

Eating with others and the respect for time at the table. 

This is something that years ago changed that way I looked at food and helped me live a healthier life.

But at the conference, these scientists, nutritionists and dietitians only touched on that subject.  It was simply a very small side-bar.  Everything they talked about was based on the FOOD and SCIENCE, and not our relationship to food, how we view it, the role culture has in it, food preferences, and our conflict between eating for health and eating for pleasure.

From my personal experience living in France, traveling and studying in Italy, in addition to my travels to other parts of the Mediterranean — eating for pleasure  was KEY.  

We need to have an appreciation & love of genuine food and the enjoyment of food with others.  The Mediterraneans (and other cultures) have understood this concept for hundreds of years.

It’s not just the food that makes them healthy…

It’s also their approach to food, their relationship to it, their respect for it, and the belief ALL FOOD is good for you if eaten in moderation.  They don’t stress out at every meal worrying about calories, fat grams, and carbohydrates.  They look at food as something positive — NOT as something that can make them fat or thin.  They take part in what I call “positive eating.”

THAT’S what I experienced in the Mediterranean.  Not counting, weighing, and agonizing over what I was eating.  I learned how to eat without guilt, while having a healthy approach to – and relationship with – food.

THAT’S A KEY ISSUE as to why the Mediterranean people are healthy & slim.  

It’s the food they eat AND their relationship to it.

So for your next meal, in addition to incorporating & eating some of the healthy foods of the Mediterranean — also take a positive approach and enjoy the food (and wine) with others.  Look at it as something you enjoy and not something you agonize over.

You just might get a glimpse into the same wonderful feeling I had eating lunch that day in Capri. 

Okay, you won’t have the Mediterranean Sea in front of you…but you can still find enjoyment, feel a connection with others, and have a better relationship with food.  The more you do this, the more you’ll start to feel better and lose some weight in the process.

That’s what the Mediterraneans understand — it’s Mediterranean living – and not just a Mediterranean diet, that makes them healthy and slim.

What do YOU think?  Do you agree or disagree?  

What have you experienced in your travels as to why people in the Mediterranean (or other cultures) are healthy and slim?

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