PART 1: EASIEST WAY to Follow the World's Best MEDITERRANEAN Diet + PDF Guide

[@mediterraneanminutes]

BREAKING NEWS JULY 2024… if you are looking for a follow-up to this video and a 30-day plan you can follow as well as track your progress, I just published my first book… Every Day Mediterranean, a 30-day Kick-Start Plan and Tracking Journal. You can grab your copy today on Amazon from this link: a.co/d/ehohsJ3

[@gailtester8749]

I ate whole foods vegan for 3 or 4 years until I found your channel about a year ago and this made more sense to me. I am a middle of the road I person who doesn't like extremes in anything. This is more ME! 68 and feeling GREAT!

[@mediterraneanminutes]

Hi Gail! Thanks for your message. I'm right behind you at 67. Isn't it wonderful to know we can do so much about our health with just the simple act of healthy well? Thanks for joining me on this healthy journey! Cheers, Caroline

[@fathyosman457]

I AM now 76 years old and i recommend you to follow the medtranian diet.

[@mediterraneanminutes]

Thanks for the comment. George, my partner, is 82 and it works for him too! Great health to you!

[@Portia620]

Everyone in the US thinks the adkins and keto is healthy and I’m think….no way!!!

[@jeaninecurran875]

@@Portia620 true , Keto has too much meat

[@grinch4567]

@@jeaninecurran875 It's the lack of carbs that troubles me!!

[@bi0lizard1]

Been following basically a keto low carb diet for a long time… I’m only 50 and have just been diagnosed with Coronary artery disease! Was a wake up call that obviously that diet is not very good. I’m looking to make a major change to the Mediterranean diet.

[@bethanytaylor1704]

I tired lazy keto last year and lost 25 lbs. But I got sick of it and gained it all back. This seems way more sustainable.

[@mediterraneanminutes]

Hey, thanks for that thought and using the word “sustainable” to describe it. I hadn’t thought of that and it’s a great and positive way to describe it. That’s been why I call it the Mediterranean “way” because it’s really not a diet in the typical way we think of them, it’s a lifestyle. Nothing off limits, just good balance, bigger portions of the best stuff like fruits and veggies and smaller portions of the treats like cheeses, meats and sweets. Good luck with learning a new way to live healthy!

[@Piecesoftheshadow]

@@mediterraneanminutes So well said!

[@mediterraneanminutes]

@@Piecesoftheshadow Thanks for the vote of confidence! I really appreciate it. Cheers, Caroline

[@citadelofwinds1564]

A nice summary. I have been on a mostly Mediterranean mostly vegan diet since the start of year, and have lost oodles of weight effortlessly. This video has inspired me to look into Spanish recipes. There's a reason the Mediterranean diet scores so highly in the list of diets - it's easy, safe, sustainable and effective.

[@mediterraneanminutes]

Thanks so much for your comment! It’s great to hear you are enjoying this healthy way of eating and Spanish recipes, along with ideas from the rest of the region, are a fun way to explore it. I’ve had such a good time myself learning all about Spanish cuisine since first visiting here in 2014 and then making the move a year later. It’s great to hear from another believer! Cheers, Caroline

[@catherinecastle8576]

Re Keto I've been avoiding carbs (and it did me good!) but recently I learned that if we cook things like potatoes, rice and pasta, make sure to cool them for 24 hours and then use them...they become resistance starch, which makes it much better for people concerned about insulin resistance. Also buy or make quality bread, cool it, cut it, toast it, then freeze it, then thaw and/or re-toast it ..that process makes it a resistant starch. Just keep calories in mind. Also, starches should be a small part of our plate, not a large part. but, maybe we can include some carbs after all? Also lots of green leafies and sprouted seeds. I've got all this from KZbin...found lots of really great doctors and health professional trying to help us get better through diet and lifestyle.

[@mediterraneanminutes]

Hi Catherine - Thanks for joining in on the conversation. Resistant starches is a very interesting subject and one worth looking into as you have. It’s all about feeding your gut valuable good bacteria. Many elements of the Mediterranean way to eat every day already enjoy these benefits, like lentils, whole oats (making overnight oatmeal is an easy option), nuts and seeds. Cooking your grains and rice in advance for later use (like I do with quinoa) is another easy way to go. For a simple, reliable explanation, I’d suggest WebMD’s Nourish webpage about it for anyone interested in learning more. Best of luck with your approach to staying healthy! Cheers, Caroline

[@sawyerr9841]

A lot of seeds even sprouted can be downright awful for someone on keto especially if they don't eat socially often (ie. eating meat with others around at least every other day in the dark months)

[@sawyerr9841]

Well, I'm talking about myself

[@barbramiller9408]

Catherine Castle...Thank you.

[@OutnBacker]

@@sawyerr9841 They can also be awful for diabetics who believe the myth that some grains are carb neutralized by this or that "non" process. Check your glucose.

[@plusbonus1165]

Of the many diets I've looked into , this is the most versatile and achievable. Common sense on a plate. I'm in and subscribed. Good job.

[@mediterraneanminutes]

Thanks sooo much! I always feel great when I think that this information is helpful. I really appreciate your participation in the channel with your comment! Good luck eating the Mediterranean way every day!!!

[@nancylim8372]

I really like this teacher. She explains things so well and has such a sweet demeanor. I hope to watch many more of her videos!

[@mediterraneanminutes]

Nancy, thanks very much for your comment. I really appreciate it and hope you enjoy the other videos on my channel!

[@shainaeick7887]

Hello! I am so excited to find your page. I am adopting a Mediterranean lifestyle. I tried once but I got overwhelmed. You break things down in such a way that makes it easy. I have 100 pounds to lose but my goal is to get my health back and I know the weight will follow. Thank you so much for being an amazing teacher!

[@mediterraneanminutes]

Hi Shaina! I am so glad we are new friends. My whole reason for creating this channel was to lend a hand to people looking to get healthy so I’m glad you found me. There’s plenty of videos I think that will help you on on this healthy journey. Don’t hesitate to send a message if you ever have questions! Cheers, Caroline

[@skyeblu817]

I'm so happy for you. I've lost 90 pounds fifteen years ago I just recall really enjoying the new identity forming within me as the food was engaging and beautiful....the weight will take care of itself took my body one year to lose 90 pounds yet I stopped telling myself how fat I was as well Good luck love you will enjoy the process 🙏

[@mediterraneanminutes]

@@skyeblu817 How thoughful of you to take the time to be supportive! I LOVE it. It's exactly what I hope the comment section does for people... Thanks again, Caroline

[@Shelley9090]

New subscriber here! What a wonderful video from a beautiful teacher. I've never seen it explained better and my husband is a retired integrative physician who explained and preached the mediterranean diet to me, and all of his patients, for years! Bravo!

[@mediterraneanminutes]

Thanks Shelley for your comment. Well, I’m no doctor but I do know what a difference eating the Mediterranean way every day can make and it sounds like you and your husband do too. I really appreciate you contributing to my channel with your thoughts.

[@Portia620]

Just started drinking more water and always loved olive and olive oil! Love being active too. Seasonal eating is so smart! Our current US society has lost that!

[@otockian]

I've done Keto, and many other diets and couldn't stick to them. This one is overall just really easy to follow for the most part. Even when eating out. My blood pressure dropped by over 40 points. Which is crazy!

[@mediterraneanminutes]

Hi Eric and thanks so much for your comment. It’s great to know that this way of eating is making such a difference for you. Crazy, I’ll say!! Cheers, Caroline

[@BrittCHelmsSr]

My doctor suggested the Mediterranean Diet, so thank you for making it easier to follow.

[@mediterraneanminutes]

Best of luck with eating the Mediterranean way every day. I know you’ll feel better in no time!

[@ismaelsoto2833]

Easily one of the most well explained videos on the subject. Thank you for the content.

[@mediterraneanminutes]

Thanks so much for your comment. I really appreciate it! Best of luck with your own journey to follow the Mediterranean way every day in the new year.

[@ismaelsoto2833]

@@mediterraneanminutes I would like to extend my sincere appreciation to you. It's not an easy transition changing the way we habitually cook and eat (im sure you know). Thanks soo much for the encouragement while this journey unfolds. 🙂

[@Beencouraged777]

It’s not hard to eat like this, it is most delicious. I started eating like this on my own.

[@mediterraneanminutes]

Hi there and thanks for joining inthe converesation. You are so right, it’s not hard and it is delicious, it just takes a bit of determination and dedication! Cheers, Caroline

[@Scents4em]

Thank you for this education! I was just in the hospital with myocarditis. The cardiologists talked with me about diet before I left. They suggested I follow the Mediterranean diet as closely as I can because it’s the only eating plan they trust to protect my heart. Luckily, I already loved to eat this way so it hasn’t been a burden (which may have been one of the reasons I survived). This experience has made me start to view food as medicine, along with my actual meds of course.

[@mediterraneanminutes]

HI Emily and welcome to my channel. It’s so great to hear that your finding the Mediterranean way to eat every day a real and tangible bonus for your health. Best of luck with it, I hope it helps you stay heealthy for a long time into the future.

[@eliesmith919]

Hello, my name is Elaine live in Western Australia and I need to loose weight, I have been looking at your videos and they are inspiring me thank you for making these videos

[@mediterraneanminutes]

HI Elaine - Welcome to my channel, I’m so glad you found it! I think you’ll find a lot of videos here that might help you along your journey. In fact, today one of my “pen pals” just reported in on the Community posts that she has lost 14 pounds since following my book for the past month! She is one of the regular viewers that has been part of the group for a few years. So I hope you will find the same success! Welcome, welcome and best of luck with your own healthy goals. Cheers, Caroline

[@lacucinadipapa3932]

Is the first video of yours that I watch and I can tell you are a very likable person. I would like to one day visit Spain and your channel motivates me even more. Thank you!

[@mediterraneanminutes]

Thank you so much for your kind words. I know that you’d enjoy Spain, it’s a wonderful country so I hope you get the chance to visit some day.

[@laurabeckman82]

What a beautiful and effective teacher you are! Thank you.

[@mediterraneanminutes]

Laura, it is so kind of you to send me such a lovely comment. Thanks much, I really appreciate knowing my videos are helpful. Cheers, Caroline

[@andrewreyna5081]

I am so excited I found your channel! I live with my widowed sister and her identical twin sons who are on the autism spectrum. we are all overweight and I have type 2 diabetes and my sister and I have high cholesterol. Her doctor recommended the mediterranean diet and she met with a dietitian who also recommended a mediterranean diet.

[@mediterraneanminutes]

Andrew, thanks for your comment. I’m so very glad you’re happy with my videos and I really do hope it helps you and the whole family to stay healthy and happy! Best of luck with eating the Mediterranean way every day!

[@515aleon]

Subscribed! This is well balanced and thoughtful. I've seen criticism of Americans (like myself) following the Mediterranean way of eating, that we don't always eat Mediterranean based meals and foods. For instance, salmon or avocados (which are much less expensive here than there), otoh, I live in a land locked state and the seafood I can get is limited. Also I will make foods like vegetarian chili (beans, tomato, a winter squash, etc.) I see this as healthy and following the way of eating. BTW, I am 72 and going on 3 years on this way of eating. I love it and have seen many benefits. Looking forward to following your channel and thanks for posting.

[@mediterraneanminutes]

I am SO happy that you found my channel and really appreciate your thoughtful comments. Good for you! And BTW, I’m filming an episode today that I can’t wait for you to join in the conversation. It’s all about favorite super foods and how you use them. I’m sure your own experiences will really be insightful and interesting. Thanks again for your comments. It means alot to me that you’re enjoying my work.

[@ravensgirl01]

I've been doing low carb for a couple years but finding myself cheating a lot lately. I want to be able to eat fruit anytime I want. I want to be able to eat a piece of toast for breakfast whenever I want. I lost a lot of weight on the low carb but never made it to the stage to where I could incorporate those type of foods so I decided to do a lot of research and start a new lifestyle and found this, the Mediterranean diet. I decided to start this today! I wish I came across your video sooner. I love it! Thank you for the information!

[@mediterraneanminutes]

You are so very welcome and thanks for your supportive comments. It feels great that I can help in some tiny way.. I’m confident that the reason the Mediterrranean diet is rated best is that it’s really nothing unusual, it’s just eating good things in balance. I couldn’t live without carbs either…or that piece of chocolate! best of luck in the new year, I hope it’s healthy, happy and full of new adventures!

[@lizh4933]

Being so restrictive does not work. It is not sustainable in a real world.

[@d.t.9367]

Absolutely perfect timing for me to come across your video!! God is good! Thankyo

[@mediterraneanminutes]

So happy you found me! Enjoy with journey. Cheers, Caroline

[@RebT87]

Thank you!!! This was incredibly helpful. The way you presented the information was easy to follow & inspirational.

[@mediterraneanminutes]

Rebecca, it is so very thoughtful of you to send a message to me. I really appreciate it and am glad it is in some small way helpful to you on your road to eating the Mediterranean way every day! Best of luck with it. Cheers, Caroline

[@khay9833]

Hi there! I moved to the Mediterranean Diet to help combat symptoms of my Schizoaffective diagnosis that I wake up and battle everyday. While I have had this diagnosis for about 5 years, I have only been on the Mediterranean diet for about 14 days. I would like to give the transition a couple of months before commenting on the pros and/or cons. However, I found your channel and I absolutely LOVE the content you share! I would be interested in a future video where maybe you talk about how the Mediterranean Diet can benefit those with mental health diagnosis like myself (?) Harvard Medical School, along with other well-known sources have publications dedicated to this diet and how it helps those like me- especially those with depression. I haven't seen on the WWW were there is or are good videos that highlight the mental health benefits of this diet and I think it would be great if you could include a video like this that people can refer to in the future. I really enjoy your content, your energy, and the way you push out information so I figured it wouldn't hurt to request something so specific from you :) Cheers and light from my family to yours in Spain

[@mediterraneanminutes]

Hi Kay - Thanks so much for your comment. Coincidentally, I am working on a video about the mental health benefits of the Mediterranean way to eat every day, so watch for it, it’s in the works. I want to make sure the video is well-founded in facts so I have been reading all kinds of material about this area, and there is plenty out there to learn from. Best of luck with your new way of eating, I hope it helps with your problem. Cheers, Caroline

[@nancytamaharamenendez603]

Me too.

[@nancytamaharamenendez603]

God Bless You. I liked so much this video.

[@theslowwalker]

I lived in Andalusia por dos anos and I miss it dearly. Of course I love it here at home in Hawaii too. The traditional ways of eating in Spain and association are healthy and delightful. Paseando is such a blessing. One day I'd love to visit Espana again.

[@mediterraneanminutes]

Hey, hi there. So funny you should mention that you live in Hawaii! One of our favorite places in the world and if we hadn’t been able to work out our visa issues this year, we might have been heading your way! Please come back and visit some day!

[@theslowwalker]

@@mediterraneanminutes The Lord willing volvere.

[@stargypsysoul604]

I usually eat Italian, Egyptian, Lebanese, Greek, or French foods. I’m interested to see Spains part of Mediterranean foods. Thank you!

[@mediterraneanminutes]

You are so welcome. Thanks for mentioning other parts of the Med too, which I also love. The past few years, I’ve done a deep dive into Middle Eastern and find I enjoy the mix of spices. Sumac is my new go to for just about everything!

[@stargypsysoul604]

@@mediterraneanminutes I just ordered Sumac how awesome! I hope it’s good. I’m going to peruse your channel to see some Spain ideas yummy!

[@mediterraneanminutes]

Think of sumac like you would lemon, but a little more mysterious with a real depth of flavor. Can’t wait to hear how you do with it!

[@artistmama7]

What a lovely way to eat and live!

[@mediterraneanminutes]

Thanks, Melanie. How nice of you to share your thoughts about my video and the Mediterranean way to eat every day! I agree completely!!

[@MARIPILIPM]

Good synthesis my dear, continue the GOOD WORK, and give us more of your “cultura española” ❤

[@mediterraneanminutes]

Hi Maripili and thanks so much for your very kind comment! I’ll do my best from here in Spain (and BTW, if you want to make a classic Spanish gluten-free cookie, you might be interested in my latest video about Spanish Almond Cookies aka Almendrados!) Cheers, Caroline

[@MARIPILIPM]

@@mediterraneanminutes lovely, love them ❤️

[@kaylamcderment1517]

I just started this lifestyle yesterday! Excited to try something different

[@mediterraneanminutes]

SO happy to hear it! You'll find it's pretty simple and really tasty. I feel like almost anything goes within reason as my videos demonstrate. If you're looking for some good ideas, watch a few to see if they inspire you!

[@ariannaabbago7248]

Hi Kayla! Are you still on this diet? If so, what can you say about it?

[@ellenradford8582]

Okay, I am home from my awesome birthday week at the beach where I consumed a bunch of seafood!! I am ready to begin my 61st trip around the sun the Mediterranean Lifestyle! So it begins today.

[@mediterraneanminutes]

Extra happy healthy birthday wishes to you, Ellen! Let’s plan of having some more fun in the next year! Cheers, Caroline

[@ellenradford8582]

@@mediterraneanminutes absolutely! And I hope I am in as good a shape as you are going forward through the years.

[@sellingroanoke]

Enjoyed this video. Well spoken, very nicely presented, you are pleasant to listen to.

[@mediterraneanminutes]

Donna Marie, thanks so much for your very kind words. It really gives me a boost!

[@DougC1Challenger]

I’m hoping this will help with my heart Afib. Thank you very much

[@mediterraneanminutes]

Hi Doug! I hope this way of eating helps you out. I know it’s a very heart-healthy way to go so best of ulck with it. Cheers, Caroline

[@annecoleman5502]

Thank you for this video, it is very helpful showing the divisions of the different foods on the plate. I’m trying to find the right balance in my diet but don’t always eat healthy or nutritious foods, however I’m now making an effort to be mindful about what I’m eating and why.

[@mediterraneanminutes]

Hi again Anne. It sounds like you are actually doing a great job of recognizing the difference and heading in the right direction. And remember, it's making the effort that makes the difference. It sounds like you already know that so just take your time and good luck with this healthy journey. Cheers, Caroline

[@natashalindner2059]

I love beautiful food, and this will make us all healthy.

[@mediterraneanminutes]

Thanks, Natasha, and thanks so much for your comment. Welcome to my channel, I hope you find the information and recipes helpful on your journey to eating healthy! Cheers, Caroline

[@dianehall5345]

Hello Caroline from our farm in New Hampshire. New to your channel. I have always enjoyed Mediterranean foods and was happy when my PCP just recommended this lifestyle diet. So I have subscribed to your channel and look forward to following your recipes and input. I'm on a lower carb and sugar regime, with portion control for a calorie deficit at this point in time, but the choices are amazing! ~ Diane

[@mediterraneanminutes]

Welcome Diane! Glad you can join the quest to eat healthier. I know you’ll enjoy it! Cheers, Caroline

[@seuradu8065]

Very Nice ! Thank you for your posting with Mediterranean Minutes ..

[@mediterraneanminutes]

Thank you too! It’s so nice ot you to take the time to let me know. I really appreciate it, Seuradu! Cheers, Caroline

[@ladyrose3338]

Hola from NYC! And thanks for your videos! I just subscribed on the spot! And can’t wait to binge watch!! Thanks for sharing this valuable information and healthy way of eating with all of us! Not to mention, super tasty! God bless you!🙏🏼💖

[@mediterraneanminutes]

HI Lady Rose! Thanks so very much for your coimment. You can’t know how good it makes me feel to read your positive comment and gives me the motivation to keep on going! I hope you enjoy the videos and I’ll do my best to keep providing information that helps you eat the Mediterranean way every day.! Cheers, Caroline

[@peggykey5570]

My cholesterol, trigs, and A1c down. Am 71 and love your videos.

[@mediterraneanminutes]

Wow Peggy, that’s excellent news. Congratulations, Caroine

[@mmps18]

Just found your channel and subscribed! What wonderful wisdom thank you. I want to learn more about the food culture in Spain.

[@mediterraneanminutes]

Thank you so much, It’s great fun to have new friends via KZbin and share what I know about Spanish cooking. I’m glad you are interested in it too!

[@enyab.6939]

Hola! Gracias, Gracias! Love your videos! Love the Mediterranean lifestyle! Spain ❤️❤️❤️🌺🍀❤️🥰

[@mediterraneanminutes]

How nice to meet you, Anna. Thanks for the comment and I hope you continue to enjoy the videos. Cheers, Caroline

[@enginyldrm7639]

Hi There, thank you for this video! What I found helpful is the way you presented it in categorical order. I am certain like any other Mediterranean country, Spain too have diversities with regard to the diet. I travelled from Bilbao to Barcelona and I have seen it. But, what I really want to say is that your description of this diet with broad brushes are common in most of the countries in Northen Mediterranean, including Italy, Spain, Greece and Turkey. I am from one of these countries and travelled all. the Northen countries and I can say. that this is not exclusively Spanish diet. Also, it is interesting to hear about it from an American not from a Spanish.

[@mediterraneanminutes]

HI Engin, and thanks so much for your very thoughful comment. I totally agree with your point of view. As I mentioned in a very early and similar comment to my video, I realize this healthy diet is practiced all across the Mediterranean region, but since I live here, it’s easiest for me to speak first-hand about my experience living in it every day. In fact, it was part of the reason I changed the name and focus on my channel to reflect ingredients and recipes from all across the region. And of course, it gives me the flexibility to highlight some of the foods I love so much from other countries! Thanks for contributing to my channel with your thoughts. I really appreciate it. Cheers, Caroline

[@daverdavatron1]

Straight forward solid information delivered in a pleasant manner ... 5 stars ! : )

[@mediterraneanminutes]

Thanks so much for your comment. I really appreciate the boost!

[@nicholasoutland2396]

I'm learning about it more and more every day, have been making choices and trying to understand things better. I wish I had the social aspect of it, but can't win them all.

[@mediterraneanminutes]

Hi Nicholas, it sounds like you are on the right track and even reaching out to make a thoughtful comment on my channel is a way to practice those social connections, so keep at it. I’m confident if you have confidence, it will happen! Cheers, Caroline

[@sanjeevjalan1720]

your videos are very helpful. i am trying to incorporate some tips in my daily life and is very helpful.thanks a lot

[@mediterraneanminutes]

Hi Sanjeev and happy holidays to you! Thank you so much for your kind comment. I’m so happy that the videos are helpful, it’s why I make them and it’s great to hear they are making a difference in your life. Happy healthy new year! Cheers, Caroline

[@lindamcdermott2205]

Caroline...i need to move to your street! Great presentation!

[@mediterraneanminutes]

Well, Linda, then come on over! Alicante is a beautiful city, Spain is a great place to live…and I’d love some help in the kitchen with these videos! Thanks so much for your compliment. I really appreciate it. Let me know when you make it to the neighborhood! Cheers, Caroine

[@ctea8168]

THANK YOU FOR SHARING

[@mediterraneanminutes]

For quite welcome! Thanks for contributing your comment to my channel. Cheers, Caroline

[@sharinaross1865]

I love this diet more and more.

[@mediterraneanminutes]

Hey Sharina - and thanks for this comment too. I’m really confident that the more you eat this way, the less you’ll ever feel that you are missing anything. Enjoy and have a happy healthy day! Caroline

[@cattailer1077]

You look amazing! That alone, convinced me to go med😉🥰

[@lizbeth2764]

i love her already, well done. i love her hair too, might have this soon

[@mediterraneanminutes]

HI Liz - you are a sweetie. Thanks for the comment! As far as the hairstyle goes, since I don’t understand Spanish all that well, every trip to the hairdresser is an adventure! So, you’ll continue to see it change on the whims of the person doing it…ha ha ha! But stay tuned, big crazy streaks of color seem to be a trend here these days so who knows? And most importantly, thanks for joining in the fun of my channel. I hope it helps you stay healthy and have fun in the kitchen!

[@lizbeth2764]

@@mediterraneanminutes i feel overwhelmed when you are already a star and still reply to me, youre such an inspirations, i look much older than you but not so sure how old are you anyway i will be turning 50 in summer, i wanna copy cat your hair and lifestyle, u seems looks so healthy inside out which i am trying to do now

[@freddieivory625]

Great points, thanks for sharing

[@mediterraneanminutes]

It’s so very ncie of you to comment. Thanks much for the support, it’s really encouraging when I hear frmo people that it helps.

[@hisservantt8746]

I believe this diet done correctly can add decades to a person life...GOD bless everybody

[@mediterraneanminutes]

Hi T - What a wonderful sentiment to share during this holiday season. I hope you enjoy it and the new year ahead. Cheers, Caroline

[@hisservantt8746]

@@mediterraneanminutes thanks 😊...my wife and I plan to start this diet using the game you giving away for free

[@laurenmcolletti]

Moving to Spain next year! I love the Mediterranean diet

[@mediterraneanminutes]

Hi Lauren - You are going to love it here…bureaucracy is a little fussy but the lifestyle is totally worth it! Enjoy and thanks very much for reaching out and joining in the conversation on the channel. I really appreciate it. Cheers, Caroline

[@teresagraves2818]

Thank you so much for your guide

[@mediterraneanminutes]

Hi Teresa - I hope it is helpful!

[@kimberlyberlin4999]

What an informative video and very well presented. We just started following a Mediterranean lifestyle last week. I always cooked healthier foods but included a larger percentage of meats/fish/poultry. It's been interesting filling most of our plates with veggies and having so many meat-free meals. Do you eat any pasta? Is it regular pasta?

[@mediterraneanminutes]

We eat pasta fairly often. I'm still doing homework to find whole grain pasta that doesn't end up tasting too gummy. In fact, this week I just found a spaghetti made with farro (spelt) so I'll see how it goes. My other new favorite is soba (buckwheat) noodles - just like pasta but better! Otherwise, I enjoy a lot of farro, quinoa and whole grain Spanish rice for the carby portion of the plate. But I'm always on the lookout for other healthy options! Cheers, Caroline

[@virginiacervantes7988]

New subscriber. Looking forward to learning more about the Mediterranean diet.

[@mediterraneanminutes]

Super happy to meet you, Virginia. Thanks for joining in the fun on my channel!

[@ilovelucytheboston]

Great video! Making me miss Spain!

[@wandadelbrey2012]

Thank you for the explanation I was trying to do it but I didn't know how.

[@mediterraneanminutes]

Hi Wanda, you are so very welcome. I hope it is helpful and best of luck! Cheers, Caroline

[@Chilekky]

New subscriber 😊 your skin looks great! Really inspiring video

[@mediterraneanminutes]

HI Natalie - Thanks so much for joining in my channel and joining the conversation. About that skin…makeup, lighting and camera angle does wonders…ha ha ha! And sorry it took a few days to get back to you, I’ve been on a long overdue vacation Thanks again, I’m glad to see you join in this healthy way of eating. Cheers, Caroline

[@cayea4076]

I've been researching diets like crazy because I need something after a lifetime of horrible eating. I narrowed it down to either Keto or Mediterranean. However it seems the Mediterranean is much more sustainable long-term so I'm starting that. Wish me luck!

[@mediterraneanminutes]

Of course, Caye!!! Best of luck. This way of eating is so varied and the possibilities and options are pretty much endless so I hope it works for you. Cheers, Caroline

[@skyeblu817]

How can I find a heirloom type peasant bread that is not poison. Do you have recommendations?

[@mediterraneanminutes]

Hi Skye - Ha, you caught me at my desk writing a script so you get a fast answer! That's a bit of a tough question because it's pretty much dependent on where you live. I found a bakery in my neighborhood in Spain that using whole grain breads and no additives. I'd suggest doing a little homework if it's possible to find a nearby bakery and then find out what they put in their breads. Second best option, really study the nutrition labels... what's in it? where does it come from? Or of course, there is also the less likely but entirely possible option, to make your own. I don't anymore because I found that bakery but maybe you might find it could become a wonderful new hobby (time-permitting of course!). Sorry I can't be more specific but I hope these ideas help. Cheers, Caroline

[@madcitywendy]

What a great video!

[@mediterraneanminutes]

Hi Wendy and aren’t you nice to say so! Thanks much, glad you enjoyed it. Cheers, Caroline

[@yooperlooper]

Great video, I'm looking to learn more about the Mediterranean diet. This was real helpful. I already eat lots of veggies & fruit and salmon but unfortunately my husband has a different idea for a menu plan - and no amount of nagging has worked in 30 years, so I eat while he watches - but it's his choice and I don't judge. I've worked out everyday for over 30 years and I keep hydrated so 3 out of 4 will have to do. (haha) I love your hair!! Very cute cut - I might have to copy it. :)

[@mediterraneanminutes]

Sounds like you are already travelling the Mediterranean way every day! That’s great and if you can bring along your husband on the trip, all the better. I find that for people who realize it’s just a healthy way to eat, it’s not a diet, all the better. And about that hair, it seems to change almost every time I visit the “peluqueria” as I’m not proficient enough in Spanish to either explain myself or understand, but it’s always more or less the same cut. Super easy for me. Thanks much for your comment and participating in the channel with it!

[@yooperlooper]

@@mediterraneanminutes I might have to travel to Spain for a good hair cut!😊 God Bless

[@SBL1932]

Great information

[@mediterraneanminutes]

Glad it was helpful! And thanks for letting me know! Cheers, Caroline

[@InsatiableChell]

Thank you much for this

[@caitlinmembrino426]

Just found out I'm gluten and Lactose intolerant, but have always known I have a tree nut allergy. The Mediterranean diet just seems the most sustainable for me and the stuff with gluten in it can be easily substituted. Thank you for your video it is very informative.

[@mediterraneanminutes]

Thanks, Caitlin and I think you’re right to point it out. I don’t have those issues, but there are so many options of ways to eat healthy with the Mediterranean way that I’m sure you can make it work for your healthy lifestyle too. Thanks very much for contributing to my channel with your comment! Cheers, Caroline

[@smadden911]

You would be surprised about the wheat in Spain and italy. Their grain isn't like out disgusting 'stuff'. Also the spraying of insecticide is far lower and almost non exsistant!

[@mediterraneanminutes]

@@smadden911 Thanks, Nana and interesting that you would point that out. When we first started living out in the coutryside, it was noticable to me that no one was using pesticides. Even if the large “plantations”, it doesn’t seem to be a common thing and I think we’re all the better for it, for sure.

[@barbarasmith4560]

I just found out I have multiple allergies including stuff she just mentioned. Its either I have the allergies or it's I cant have it because of histamine response due to having covid. Potato is on my allergies list 😭😭😭 along with so many vegetables allergies. Nutritionist don't even know how to help me. I've lost way to much weight since January 30 pounds. I don't know how to cook that well either.

[@barbarasmith4560]

How do you sub it?? With what?

[@LadyD566]

Great information !! Thank you.

[@mediterraneanminutes]

You’re welcome. Glad you liked it!

[@Dreamhawke]

Great video :) trying to learn how to eat this way.

[@mediterraneanminutes]

Thanks so much for the compliment. it’s pretty easy when you get used to it. Simple ingredients, balanced portions and easy on the wallet!

[@annamuller8582]

Very well described; especially the plate is helpful. Thank you.

[@mediterraneanminutes]

Hi Anna and thanks so much for your lovely compliment. I really appreciate you taking the time to tell me. Cheers, Caroline

[@karlawyman1054]

Some diats don't want you to have milk product.Glad it is included.

[@mediterraneanminutes]

Thanks for chiming in the conversation, Karla. That’s the best part about this way of eating, it’s jsut all about balance and healthy ingredients! Cheers, Caroline

[@sunflowers730]

Purple or red grape juice has heart healthy benefits too, if you dont want the alcohol

[@mediterraneanminutes]

Nice idea as an option. For me, I think I’d rather have the fiber benefit of fresh grapes but as always, you do you! Thanks for sharing your non-alcoholic idea! Cheers, Caroline

[@ellenradford8582]

Do you grow Marcona almonds? Or the ones with the brown skin on them? Either one is awesome! Also how do you make your almond butter?

[@mediterraneanminutes]

HI Ellen - Actually, we grow three kinds of almonds and Marcona is one of them. The almond butter video is a short on my channel and you can find it at: kzbin.infoZL7n0d9IhHg?feature=share. It’s so easy, we make it every week!

[@ellenradford8582]

@mediterraneanminutes thanks and now another thing I need to enjoy when I get there one day!!

[@ellenradford8582]

@mediterraneanminutes okay I have some raw almonds and I will be making almond butter today!

[@mediterraneanminutes]

@@ellenradford8582 You bet and I’ll be happy to see you!

[@ellenradford8582]

@@mediterraneanminutes it's on my list for sure!! I would love to observe how the lifestyle is in daily life.

[@sandyschipper1400]

I think I could eat seafood all the time but worry somewhat about mercury and other toxins in our present ocean. I envy you living there so close to the sea. I'm sure it's fresher and healthier all around.

[@mediterraneanminutes]

HI Sandy - Well, it is a big advantage that I can walk right down to the market and get fresh fresh fish almost every day (not on Mondays because they don’t fish on Sundays). I guess it’s kind of the opposite of Meatless Mondays I guess, but I never thought of that until your comment! Thanks for joining in the conversation. Cheers, Caroline.

[@mitchellbelinda50]

Thanks for sharing

[@mediterraneanminutes]

Hi Mitchell - Thanks for joining in the conversation on my channel. I'm super grateful that you find it helpful! Enjoy the healthy holidays...Caroline

[@adam_coins]

my left ear enjoyed

[@mediterraneanminutes]

Thanks, Adam, for pointing that out. When I started making videos, it was all brand new to me (as was the whole process!) and I didn’t realize that the audio was single-channel until George noticed it. I think I have it sorted now but can’t make corrections on a video already posted. I hope it wasn’t too much of a bother. And mostly, I hope you enjoyed the content! Cheers, Caroline

[@adam_coins]

@@mediterraneanminutes totally understand I love the content there's no way I was going to be bothered by that...keep up the good work

[@mediterraneanminutes]

@@adam_coins Thanks, thanks for hanging in there!

[@bettypecoraro8104]

Wonderful video🌺🌺🌺

[@mediterraneanminutes]

Thank you 🤗

[@selenefu7325]

Dear Carolin, I really enjoy watching your channel. I have a question though. Could you tell me if milk is recommended when following that lifestyle. I've been eating Mediterranean way since 3 months now and absolutely love it. Unintentionally lost 5kg, my skin is glowing, I feel mentally stronger. Milk is my only concern. Initially I've skipped it, but now I add it to my coffee. At first I drank it black then with oatmilk (but I feel like this is a very much a processed food with only 12% of oat inside the box), and now I'm back to normal milk. My Spanish friend told me that it is ok to drink morning coffee with milk and in general how mamy cups of coffe. What would you say? Thank a lot in advance!Greetings from Poland and Germany ❣️❣️❣️

[@mediterraneanminutes]

Hi Selene - It is so wonderful to hear all your news and the latest update on your progress. Good for you. And yes, milk is perfectly ok in this way of eating. Dairy, including milk and cheese is NOT off limits, just not too much. I always have 2% milk with my coffee every morning too. And I agree with you about processed oat milk, bit expensive when you consider how much is really oats…so you end up paying for alot of water! Hope you enjoy the rest of the summer. Stay cool and stay healthy. Congratulations on your progress. Cheers, Caroline

[@selenefu7325]

@@mediterraneanminutes Thanks a lot for your answer, I really appreciate it!

[@Portia620]

I’m just looking for a healthy diet because I have hypoglycemia now and I’m not a diabetic and I do not care to eat much meat so finding diets that are good for keeping my glucose levels in check but also preventing inflammation is what I’m looking for and for good heart health so to me this is the best. Course alcohol would be aggravating to inflammation and I don’t drink so we can always leave that out

[@mediterraneanminutes]

Thanks, Anitra for your comment, I’m glad you enjoyed my video. Of course, I am not a medical expert, but I know just how healthy for many people this way of eating can be. I hope it works for you. One of my favorite drinks is hibiscus tea, hot or cold so maybe when you are looking for refreshing drink, have an infusion instead!

[@Cantetinza17]

I was born in Spain, so eating this way was my foundation, but then we moved to the States and the we didn't eat this way as often. For breakfast we would have a tortilla espanola or arroz con huevos with a piece of fruit.

[@mediterraneanminutes]

Thanks so much for joining in the conversation! My favorite breakfast, and almost every morning, is tostada con tomate but tortilla espanola is another favorite…once I learned how to flip it without it ending up on the floor!!! Arroz con huevos sounds divine, I’ll have to try it too. Welcome ot the channel, I hope you enjoy my other videos too.

[@Cantetinza17]

@@mediterraneanminutes I'm looking through them! 😍

[@toniadams945]

I just discovered your channel, probably because I am 76-yo trying to eat clean. In Spain are animals pasture-raised or the same as in America (in stalls , shot with antibiotics)? Are the foods there process as in America or mostly organic? I ask because I was advised to not eat carbs, sugar, wheat, corn (full of GMOs, preservatives, and additives I can’t pronounce). My diet is restricted because of inflammation, cancer survivor and weight gain. However, looks as though your Med food pattern includes everything in moderation.

[@mediterraneanminutes]

Hi Toni. - Glad. to hear you are travelling on the healthy Mediterranean way to eat every day! Organic produce is easily available here but so is non-organic at the larger grocery stores. And red meat is much less consumed here than in the US. Farm-range chickens are avilable and the best well-raised Iberian pork is free-range as well. I’m sorry to hear you have so many deitary restrictions but I’m sure your doctor or dietician can help you with a plan to eat healthy and work out those issues. Quinoa is an excellent protein source and good grain replacement. Honey or maple syrup can sweeten things up if sugar is not an option. Corn is not typical of Spain’s diet at all…I think it stems from the idea that corn was originally grown for farm animals. All that said, you’re right that the Mediterranean way to eat every day is a very balanced and healthy life long diet. Best of luck with it! Cheers, Caroline

[@JeriFortune]

My doctor says this is the best diet. He put me on it for weight loss and to lower my cholesterol

[@mediterraneanminutes]

Hi Jeri and so glad you can join the channel. I hope you find lots of healthy ideas for your new way to eat everyday. Recently, I’ve received some feedback from people who started eating this way and lost weight without even intending to, so I hope it works for you. Keep me posted on your progress, I’m rooting for you! Cheers, Caroline

[@sylviagerritsen7975]

This is the basic diet I’ve always loved but I’m allergic to alcohol so skip the wine and I added about a kilo of chocolate a day. Guess what, I’m overweight. All I’ve done so far is cut out the chocolate and added some extra whole grain bread to my diet and lost just over a kilo in the last 12 days. Gonna miss my chocolate.

[@mediterraneanminutes]

Sounds like you’ve got it on the right track, Sylvia. But I feel your pain…I’m a chocolate freak too so I try to stick to one little piece a day and take my time really enjoying it. It seems to be enough for me (most days!). Good luck and keep eating the Mediterranean way every day. I know you are going to be happy with it!

[@michaeljohnson3967]

I need to know about the 6 different meal times please!

[@mediterraneanminutes]

HI Michael! Funny you should ask, I’m working on the script and should have a video ready within the month fingers crossed! Cheers, Caroline

[@dizziechef9502]

I’m just starting on this diet this week. My big job now is buy the foods. I don’t know the portions though such as with sheet pan roasted veggies with fish.portion sizes is my question.

[@mediterraneanminutes]

Hi Dizzie - Best of luck with this new way of eating. I’d suggest the fish portion should be about the size of your palm and load up on the veggies! You can always roast a pan full and save in the fridge for use for 3-4 days too. Chopped roasted veggies as part of salads is a great option or whirring them up in a blender with some extra olive oil would make an awesome pasta sauce. Thanks very much for contributing to my channel with your question. Hope the answer is helpful to you. Cheers, Caroline

[@dizziechef9502]

@@mediterraneanminutes Thank you. Yes very helpful and the liquified left overs is a great idea to use with a sauce.

[@caseymoncrief1629]

My husband is a recovered alcoholic. Needless to say, we don't keep alcohol in the house. So, we drink organic red grape juice at dinner instead. 🍇

[@mediterraneanminutes]

Hey, good for you guys. And thanks very much for joining in the conversation with your suggestion. Of course, as I mentioned, the wine part of the Mediterranean way to eat every day only applies if you're so inclined and it's great you found a tasty alternative. My favorite is sparkling water! Cheers, Caroline

[@joegonzales772]

Hi Caroline I'm a new subscriber I want to start the Mediterranean diet but the only thing that concerns me is the grains legums and fruit because I'm diabetic I have to watch my carbs and sugar

[@mediterraneanminutes]

Hi Joe and welcome to the channel! You are right to be cautious about your diet and there is plenty of studies to support the fact that the Mediterranean diet is a good option for people with diabetes. My best advice would be to get with your doctor or nutritionist to build a program that works for your specific needs. The beauty of this way of eating is that the options are almost never-ending so I'm sure there is a healthy, tasty way for you to enjoy it too! Cheers, Caroline

[@joegonzales772]

@Mediterranean Minutes thank you so much Caroline I will consult with my doctor I will continue to watch your. Channel for cooking recipes have a great day

[@mediterraneanminutes]

@@joegonzales772 Best of luck, Joe. I’m sure you can do it! Cheers, Caroline

[@bridgetkavanagh3173]

thank you for you video is this alright for low blood pressure Hypotension some diet is for high blood pressure please if you can help

[@mediterraneanminutes]

Hi Bridget, it’s a great question but one I think would be better answered by your own doctor or health professional. I’m inclined to leave the specifics of your important health concerns to someone who can guide your individual needs. And I wish you all the best with it. Cheers, Caroline

[@nancytamaharamenendez603]

GOD BLESS YOU. One question .¿ Mediterranean Diet, o Cetogenica Diet.?

[@mediterraneanminutes]

Hi Nancy - I wish I could answer your question with some real authority, but I don’t know all that much about the keto diet. I’m sire there are some great resources online though that would answer your question quickly. Best of luck with whatever lifestyle of eating and staying healthy you choose! Cheers, Caroline

[@rebeccastiles6513]

Im newer to your channel, i was wondering if you could help me get started with this diet/ lifestyle. Im not totally sure what they mean with grains etc

[@mediterraneanminutes]

Hi Rebecca and welcome to the channel. Sure, I think a number of my videos will help you out.You might be especially interested in the videos I've made for beginners and meal prepping. I realize it can feel a bit overwhelming at first but really, it's pretty simple. Specifically, when you think of grains, think of foods like wheat, rice and oats, quinoa and farro. Also it's best when you eat them as whole grains, before they have been stripped of their best fiber, the outer layers. So for example, brown rice better than white rice, whole grain bread better than white bread. I'm totally confident it won't take you long to figure it all out. Mostly fruits, vegetables, whole grains, some fish, some dairy and poultry, less red meats. I hope you really get some value from all the videos I've made about this way of eating! Welcome along on my healthy journey! Cheers, Caroline

[@joannarichards6245]

The original Mediterranean diet came exclusively from Crete in Greece and the South of Italy although they are similar.

[@mediterraneanminutes]

You’re absolutely right, Joanna. It was a scientific study from the 1960s analyzing the eating habits of Crete and Greece that identified this healthy way of eating that is practiced by countries throughout the Mediterranean. As I’ve mentioned to others, Spain is where I live so I have the most familiarity with their way of adapting this diet into their every day way of eating. It’s a marvellous part of the Mediterranean culture!

[@sandrapope8797]

My glucose is going up eating this way. But I really like the food. Not sure I am eating enough protein and fats?

[@mediterraneanminutes]

Hi Sandra - I’m sorry you are having health issues. I think the best thing you might try is to carefully create a journal of exactly what you are eating everyday and discuss it with a dietician, nutritionist or your doctor. Maybe they can help you pinpoint trouble areas to keep your glucose in check. Best of luck with it, it sounds like you are really making an effort to get healthy through eating right and that’s a big part of it for sure. Cheers, Caroline

[@CarmenReyes-cc8br]

Amaizing

[@mediterraneanminutes]

HI Carmen and thanks for the vote of confidence! It’s a real boost for me. Happy eating…

[@rositagray]

Great video

[@mediterraneanminutes]

Thanks, Rose. I’m so glad you liked it! Hope it helps on your own healthy journey. Cheers, Caroline

[@rositagray]

@@mediterraneanminutes I love everything about Mediterranean diet, well balanced of all the goodness 👏 especially when you talked about the color of the meals. I tried to incorporate at least 5 colors when I cook. Make me happy 😊

[@mediterraneanminutes]

@@rositagray Hi Rose! What a terrific comment! Thanks for your vote of confidence in this healthy way to eat every day. It sounds like you are already on the same road! Any other suggestions you have will be met with everyone's thanks too! Cheers, Caroline

[@rositagray]

@@mediterraneanminutes You are doing amazing. I eat very healthy but I would like to know more about cooking legumes and grains. I am a rich connoisseur 😆. I would recommend you to try riceberry. It tastes very similar to jasmine rice but much healthier, hints its purple color.

[@mediterraneanminutes]

@@rositagray Thanks so much for the idea, Rose. I’ll try to get it. There are a fair number of ingredients much more easily available in the States than here, but there’s always online shopping so I’ll give that a try! Cheers, Caroline

[@adelerodriguez9679]

I subscribe to your channel, but I don’t know your name so that I can find other videos. Thank you!

[@mediterraneanminutes]

Hi Adele, thanks for reaching out and subscribing to the channel. I really appreciate your interest. The name of the channel is Mediterranean MInutes and you should be able to search for that in KZbin and find me, same as my website, mediterraneanminutes,com. My name is Caroline J. Beck but I don’t know that KZbin tracks my videos that way. And now that you are a subscriber, you should see any new videos on your homepage suggestions. I have been trying my best to post short ones on Fridays and longer videos on Saturdays. I hope you stay in touch and stay healthy! Cheers, Caroline

[@zenrando]

I'm on the subterranean Nothern Siberian Diet

[@mediterraneanminutes]

Hey Randy, whatever works as long as it’s healthy but watch out for those sticks and stones…you know what might happen! That said, lots of the ingredients found in the Mediterranean diet are great for bone strengthening!!! 😉 Cheers, Caroline

[@lindaguida4074]

Nice!

[@mediterraneanminutes]

Thank you, Linda! I appreciate that you took the time to send a motivating thought my way this morning. Cheers!

[@rhondaschroeder1230]

Can avocado oil be used as well as olive oil?

[@mediterraneanminutes]

Sure, Rhonda. Avocado oil is a very nice and healthy alternative to olive oil so I think they are easily interchangeable… your choice! I just love the flavor options of olive oil and all the healthy benefits too. Cheers, Caroline

[@barbarasmith4560]

Do you cook with extra virgin olive oil too??

[@mediterraneanminutes]

Hi Barbara - Great question and the answer is a resounding “yes”! For a couple of reasons, first finding high quality and affordable options here in Spain is very very easy. Second, the smoke point of olive oil has never presented a problem for me. In fact, if you’re interested, you might enjoy reviewing one of the videos in my series about olive oil where you’ll find a lot of detail about that. Hope you find it helpful! Cheers, Caroline

[@barbarasmith4560]

@@mediterraneanminutes I was told NOT to cook with extra virgin olive oil because it becomes rancid at high heat and turns into omega 6 bad fats. Several people told me to use the coconut oil instead

[@mediterraneanminutes]

Well, Barbara, I would just encourage you to look into the research so that you are comfortable with whatever oil you choose to cook with. I am only aware of the fact that olive oil loses some of its best antioxidant qualities (polyphenols) when exposed to excessive heat in cooking but does not turn into an unhealthy oil and does not undergo autoxidation (resulting in rancidity) when used in cooking but rather it is caused by oil’s prolonged exposire to air, light and heat. One of the most important reasons to not save it for special occasions! If you are interested, you may find some interesting information at the website ScienceDirect, a global compendium of research papers and one on rancidity is quite comprehensive.

[@MatoNupai]

I’ve been on a version of the Mediterranean diet and best of all lost 13% of my body weight 12 years ago ANF KEPT IT OFF. I wouldn’t call it a diet. It’s more a lifestyle With the form of Mediterranean diet I USED DIDNT GIVE UP ANYTHING. How many diets let’s you eat Ice Cream, pasta, drink sugary soda. If you are like me you like deserts or treats to remind you that you’re human, If I wanted an ice cream novelty I just try had to shave a few calories here and there then eat the treat with ZERO GUILT and I still lost weight

[@mediterraneanminutes]

Hey Mato. thanks so much for your comment. You really get it, it’s not a diet, it’s a way of like and that’s why I try to emphasize it’s just all about eating the Mediterranean way every day. Nothing more complicated than that. And I’m definitely like you…I LOVE desserts but a little goes a long long way!

[@antjetautkus5506]

Thx ❣

[@mediterraneanminutes]

You're totally welcome! And thanks for the shout out, it's always nice to know my efforts are helping people. Cheers, Caroline