It’s So Much More Than a Diet: How to Embrace the Mediterranean Lifestyle and Enjoy Stellar Health

The popularity of the Mediterranean diet is no surprise. After all, it helps prevent diabetes, heart attacks, and strokes; reduces inflammation; lowers your risk of dementia; and may even extend your lifespan. Amy Riolo says if you want to get the most out of the Mediterranean diet—which was named Best Diet Overall for 2019—you must also adopt the Mediterranean lifestyle.

“The Mediterranean ‘diet’ is more than the foods you consume; it’s also a way of life,” says Riolo, author of The Mediterranean Diabetes Cookbook, 2nd Edition: A Flavorful, Heart-Healthy Approach to Cooking (American Diabetes Association, May 2019, ISBN: 978-1-580-40702-1, $22.95). “The people in this part of the world live in a way that optimizes health. But to achieve the same level of wellness, you can’t just eat the foods of the region. You must also commit to its food philosophy and make lifestyle changes that feed your body, mind, and soul.”

In the Mediterranean, people not only value the preparation and enjoyment of natural whole foods, but they participate in communal eating and make regular physical activity a priority. Together, these factors make them some of the healthiest people in the world. If you are one of the 25 million people in the U.S. with diabetes, you too will benefit from the Mediterranean way of life.

These tips will help you enjoy the Mediterranean diet as part of a greater lifestyle where food is steeped in a rich tradition of community and activity.

First, start thinking of food as an ally. To fully benefit from a Mediterranean-style eating pattern, you should adopt the belief that food is a friend—instead of something problematic. Throughout the region, food plays an important role. It is viewed not only as a traditional medicine, but also as a form of artistic expression, a social activity, a cultural relic, and most of all, a symbol of hospitality.

Embrace the Mediterranean-style eating pattern. The great thing about this eating pattern is that there’s no “one-size-fits-all” daily intake list to stick to. It simply focuses on seasonal produce, fish and seafood, poultry, eggs, dairy, and smaller amounts of meat and sweets. To start following a Mediterranean-style eating pattern, plan your meals around plant-based foods including seasonal vegetables and fruit. Be sure to incorporate fish at least two to three times a week. Cook with olive oil. Enjoy dairy often, and consume meats and sweets only sparingly. Try to cook as much of your food as possible and incorporate the freshest, highest-quality foods you can find. NOTE: Please see the attached sidebar for a recipe from The Mediterranean Diabetes Cookbook, 2nd Edition.

Tune into the eating process. “In the U.S., we tend to think of mealtime as something we have to do, instead of something we want to do,” says Riolo. “But the eating process is a big part of life in the Mediterranean. It’s a major topic of conversation, and people think about it all day. To emulate this in your own life, start finding ways to get excited about cooking and eating Mediterranean-style meals. Search for healthy and delicious recipes you’ll enjoy, make a meal plan every week, and schedule times when you’ll be able to cook. Then, find ways to make cooking fun. Host a themed dinner party or invite friends over to cook a meal together. When you’re finished cooking, sit down and enjoy the fruits of your labor.”

Nurture strong social ties through communal eating. Every country and culture in the Mediterranean has its own way of encouraging people to eat together. (In fact, eating alone was once frowned upon throughout the region!) Restaurant dining is a rarity, and most meals are served family-style at home. This tradition has been linked to improved digestion and eating less overall. Further, eating with others contributes to overall well-being.

“Even modern researchers have concluded that having at least three confidants whom you can call upon after a bad day plays a great role in longevity,” says Riolo. “Sharing the table with people you care about can be even more rewarding—it provides a sense of comfort, security, and stability. Strive to enjoy regular communal meals with your loved ones. Pencil it into your schedule, as you would any other activity, and when you can, include meal prep as part of the fun! In addition to having regular family dinners, enjoy lunch outings with coworkers and host a potluck dinner party with friends.”

Get physically active. Americans don’t typically get the 30 to 60 minutes of physical activity we need daily. When this is compounded with an unhealthy diet, it causes weight gain that can lead to diabetes, clogged arteries, and other health problems. But in the Mediterranean region, the simple tasks of daily life—things like hanging clothes out to dry, shopping, and cooking—naturally require more activity and calorie expenditure. Nightly walks with family and friends, more walking due to limited parking, and the abundance of stairs also keep people healthy throughout the region. Try the following ways to incorporate exercise into your routine.

  • Play a team sport.
  • Garden.
  • Take the stairs and walk whenever possible.
  • Take walks after meals.
  • Sign up for exercise and/or dance classes.
  • Meet friends and relatives at parks, gyms, sports meets, or lessons, rather than at restaurants.
  • Invite people to walk and window shop while catching up instead of sitting down and talking.
  • Cook your own meals! Shopping for produce at markets, going grocery shopping, preparing food, and cooking are great ways to burn additional calories.

“You’ll get the greatest benefit from the Mediterranean diet when you think of it as a part of a healthy lifestyle,” concludes Riolo. “The food you eat is important, but so is enjoying that food with a network of people you care about, and getting up and moving so your body stays strong and healthy. Together, these changes create lasting wellness and vitality.”

About the Author: 
Amy Riolo is the author of The Mediterranean Diabetes Cookbook, 2nd Edition: A Flavorful, Heart-Healthy Approach to Cooking (American Diabetes Association, May 2019, ISBN: 978-1-580-40702-1, $22.95). She is an award-winning, best-selling author, chef, television personality, and educator.

A graduate of Cornell University, Amy is considered a culinary thought leader who enjoys changing the way we think about food and the people who create it. Amy is a food historian, culinary anthropologist, and Mediterranean Diet advocate who makes frequent appearances on numerous television and radio programs both in the United States and abroad, including FOX TV, ABC, CBS, NBC, the Hallmark Channel, Nile TV, the Travel Channel, Martha Stewart Living Radio, and Abu Dhabi Television.

For more information about Amy, please visit www.amyriolo.com.

About the Book:
The Mediterranean Diabetes Cookbook, 2nd Edition: A Flavorful, Heart-Healthy Approach to Cooking (American Diabetes Association, May 2019, ISBN: 978-1-580-40702-1, $22.95) is available at bookstores nationwide and from major online booksellers.

0 Comments

A Natural Home, Made Easy With Simply Earth Essential Oil Recipe Box

One of the beautiful things about essential oils is that each bottle is slightly different, because every plant and harvest is different. Simply Earth preserve these unique qualities by professionally packaging their oils in amber glass bottles. This not only guards their oils freshness and natural benefits but also protects against damaging UV rays. Simply Earth is so confident in their oils abilities to safeguard your home they offer a 365 day satisfaction guarantee.

With the safety of your home in mind, Simply Earth is meticulous about every step of their process. To make sure each plant reaches its potential, Simply Earth carefully and ethically chooses a region where it will thrive. Then they work with their farmers. When plants have reached maturity, they are harvested safely and fairly. From there Simply Earth collects their natural essential oils through either cold-pressing or steam-distillation. Every batch is then tested to ensure 100% purity.

From displaying quality testing for oils in the form of GC/MS reports for all Simply Earth’s oils right on the product page to visiting their vetiver farm in Haiti, they are working on creating the standards for what it means to have high quality oils. All this is backed with Simply Earth’s 365 day Simply Earth Guarantee.

Make your home natural

Simply Earth Essential Oil Recipe Box

with Simply Earth essential recipe box.

It includes 4 Essential Oils | Natural Ingredients | + Fun Extras

$150 value for only $39/month

Each month you get all the ingredients, containers and extras you need to make 6 natural recipes… delivered right to your doorstep.

How it works?

Design

Our aromatherapy team designs the perfect recipes.

Deliver

Pure Oils. Honest Prices. Delivered Right To Your Door.

Discover

Discover how fun and easy it is to make your home all natural.

With Simply Earth, you can enjoy making incredible handmade products with your friends and family. You can be in control of your natural home.

  • All of the good stuff.
  • None of the bad stuff.
  • Tested 100% Pure.

About Lulu’s box:

So happy to start my Simply Earth journey,
for the first box I received,
it includes

Lavender Essential Oil (40/42)

One of the most well-known and commonly used essential oils in aromatherapy, Lavender boasts a wide array of benefits including promoting healthier skin and hair, supporting the immune system, and aiding in sleep.

Uses:

  • Calms
  • Promotes healthy skin
  • Relieves sore Muscles
  • Relaxes
  • Boosts immunity

Fir Needle Essential Oil

Fir needles are believed by some to have the power to purify the air and the soul because of their disinfecting and calming properties. The burning of fir needles after childbirth was a common practice in the past, believed to impart good health for the mother and newborn. The pitch of the tree was also used to treat problems like menstrual irregularities.

Uses:

  • Supports respiration
  • Combats seasonal illness and pollen threats
  • Fights fatigue

Tangerine Essential Oil

Tangerine’s fresh citrusy smell can have a refreshing and rejuvenating effect, while at the same time providing support to the immune system and soothing a queasy stomach.

Uses:

  • Refreshes and rejuvenates
  • Clears the mind
  • Reduces nervous tension
  • Supports the immune system
  • Quells queasy stomach

Sleepy Essential Oil Blend

Sleepy Essential Oil Blend was created to help to relax your mind and body before sleep. Being fully relaxed can lead to a better quality sleep.

Uses:

  • Relaxes
  • Calms

I absolutely love the box! The oils have great qualities and they work so well for their better-living functions. The price for 4 bottles of oil plus a secret ingredient for recipes, it is an amazing deal.

Not only for yourself, sending a box to your mom or friends can be also a great gift. Let us get started! For a natural healthier and happier life.

0 Comments

4cats Heimtierbedarf GmbH & Hamerton Zoo Big Cats Enrichment Project with supersized cat toys

4cats Heimtierbedarf GmbH has worked with Hamerton Zoo Park on an enrichment campaign to provide the resident wild cats and Big cats with fun supersized versions of their cat toys.

Many domestic cat owners already understand the alluring effect of valerian and catnip on their house cats but when people think of Tigers & Lions they often think of vicious hunters that are not much into playing with toys. However, the relatives of our domestic cats are just like our smaller feline companions, very playful and intelligent – the only difference being that a playful swipe of their paws could cause more than a mere scratch to us humans.

And like house cats, they need to be entertained! For this reason, German cat toy manufacturer 4cats developed supersized versions of many of their popular cat toys. These supersized versions are made of strong sisal material and have been coloured with vegetable juice such as beetroot to ensure that they are not toxic to the big cats. The toys are filled with a mix of hay and cat attract such as valerian in order to be of interest to the big cats.

These toys are provided by 4cats free of charge as part of their efforts to support conservation projects of endangered species of wild cats and provide Zoos in both Germany and the UK not just with a great toy for their big cats to play with but also gives them a visitor attraction. Many visitors to Hamerton Zoo simply could not believe how much fun these big cats had with their toys and enjoyed seeing their antics.

What many people don’t realise is that the use of cat attract goes back hundreds of years as it’s been used to lure Tigers and Lions long before the pet industry started using it for the toys of domestic cats. Today valerian is often preferred over catnip in cat toys as it’s accepted by more cats than catnip and also provides a calming effect after the initial craziness! Watch the YouTube Video on their YouTube channel.

About 4cats Heimtierbedarf GmbH:

4cats is a family run business that specialises in high-quality valerian and catnip toys. For the catnip toys 4cats use a special formula of catnip that is their own creation and is called 4catsnip. Through long testing and trialling 4cats found that this particular mixture works especially well even for cats that usually don’t react to catnip at all! While 4cats can’t disclose their special recipe they can certainly confirm that it is 100% organic and of high quality.

All of 4cats’ cat toys are 100% designed, made and packed in Germany in their premises in Stolberg by Aachen. 4cats only use high-quality ingredients and material and all toys undergo the highest quality assurance to ensure that customers are satisfied and the cats will have long lasting fun and entertainment with them.

4cats also pride themselves in supporting small and large charities through product donations as well as getting involved in big cats conservation through their enrichment work with Zoos.

4cats have the leading producer of valerian toys worldwide and are very keen to provide their customers with valerian and 4catsnip toys of the highest quality. In addition to their cat-compatible design, careful processing and the use of selected raw materials, the safety of their purring customers is very important to them. For this reason, 4cats only use materials that have been certified as non-harmful for their cuddly toy. Thus, almost all of the fabrics, all 4cats yarns and the wool fleece partially contained in the valerian toys are Oeko-Tex 100® certified.

4cats products are produced and packaged exclusively in Stolberg, Germany. From there they are distributed across Germany, within Europe and to other destinations around the world such as Asia.

The best-selling toy designs are back in a new and improved premium design! Each of 4cats classic designs has been carefully re-developed and now uses stronger and more tactile material.

The improved versions of the Rustling cushions, motive cushions and Cat Wrestlers all feature extra sturdy strings with tassels to provide your house tiger with extra fun and a natural outlet for their hunting instincts.

For extra safety the strings are stitched in forming a loop inside the fabric, this ensures that they won’t come lose even if a stronger cat pulls on them. In addition to the extra fun for your cat the colour of the strings also provides an easy way to help you identify if the toy is filled with 4catsnip or valerian.

The 4catsnip filled toys will use shades of green and blue for the strings. There as the valerian filled toys will be using shades of yellow, orange and white.

You are not yet familiar with our fillings? Take a look around. More information you can find at their website: https://www.4cats.de/en/main.php.

0 Comments

LuLaRoe Marly Dress – The Effortless Summer Fashion Fits For All The Girls

This summer, I want to introduce you some effortless fashion style. You must be so happy to hear that. Who doesn’t like to look fashionable without wasting a lot of time to match your dress and top. We all agree it is pretty tough to make your outfits matchable, but at the same time almost one-piece summer dresses seem too beach-style or too exposed that they can’t become our everyday dresses.

Now the tough problem has been solved by LuLaRoe! You know that magical moment you find a dress so fitting, so stunning, and so perfect? Yeah, that’s the Marly from the new collection of LuLaRoe! A LuLaRoe dress that compliments all the beautiful shapes and sizes of the world. The highlights are endless: a timeless midi length, a multi-functional waist tie, hidden side pockets. It’s alright, she completes you, we get it.

There are so many styles that you can choose!
How cute these lovely patterns.

Another great thing about Marly Dress is we have different ways to wear it
– A piece of dress and a fabric belt.

My personal favorite is this bright yellow flower dress and peach color stripe dress.

I love that it takes no time to think and wear it, just as simple as it looks like.
But at the time it looks so cute and summer.
The most important, they are extremely comfortable!

Can this bright flower dress bring me happiness?
Yes, no doubt!

This is the way to shop!

LuLaRoe’s mission is to create freedom, serve others, and strengthen families through fashion. It’s a community where lives are being improved through love, purpose, confidence, trust & growth. Let’s have LuLaRoe in this beautiful Summer!

0 Comments

A piece of jewelry that has meaning and purpose for dad

For jewelry designer Szilvia Gogh, pieces can be beautiful and say something too. This is the philosophy you’ll find within the collections of Gogh’s jewelry which is inspired by her life as a “Renaissance Woman.” In addition to designing jewelry, she’s a scuba diver, stunt woman and photojournalist. Her jewelry pieces inspire the natural tranquility of the ocean to the wonders of Eastern zen practiced in yoga.

Her handmade jewelry is all assembled in Los Angeles using curated materials from her travels including natural stones and crystals such quartz, jade and agate. These materials are then transformed into meaningful accessories that nourish the mind, body, and soul.

Designs We love for Dad:

Mind, Body & Spirit Necklace – Antiqued Matte Sterling Silver Yoga and Meditation Inspired OHM Mind, Body and Spirit Pendant on a Dark Stainless Steel Necklace. Muscular Aged Look  – Ohm Necklace for those not Liking Shiny Silver.

Relentless Dog Tag Necklace – Much more than just a beautiful accessory, this inspirational jewelry is very meaningful. For the dad who is relentless! Relentless is someone who will not take no for an answer! They try things one way, and if that doesn’t work, they try it another way. But they don’t give up.

Leather Bracelet – For perseverance with nautical style stainless steel shackle connector. Leather is a symbol of perseverance and the staying power which one needs in difficult situations. A simple statement piece that goes well with the Outdoor Lifestyle.

If the unique design of this jewelry doesn’t evoke these feelings, perhaps their purpose will. Gogh is an active volunteer with the A Chance for Children Foundation and works with “at-risk” youth in Los Angeles. Further advocating for this cause, one percent of all Gogh Jewelry Design sales go to support projects by funding beads and jewelry making supplies.  Gogh wants to inspire others not only through her jewelry but through her charity work as well …wear some creativity while helping children explore theirs with Gogh Jewelry Design.

Handcrafted jewelry inspires two types of value. There’s the monetary value expensive diamonds and gems provide. The second type of value is sentimental. A piece of jewelry that has meaning and purpose can offer more value than opulence. For jewelry designer Szilvia Gogh, pieces can be beautiful and say something too. This is the philosophy you’ll find within the collections of Gogh Jewelry Design.

For more information about this one-of-a-kind jewelry or this one-of-a-kind jewelry designer, visit www.goghjewelrydesign.com.

0 Comments

Carthage.Co: Ethically-sourced pottery made by Tunisian artisans

Now is the official wedding season during a year. What is a great wedding gift for a new couple? I will say artisan stoneware is a good idea. Who doesn’t like to have beautiful dinnerware around for a romantic home cooking night? Carthage.Co brings ethically-sourced pottery made by Tunisian artisans directly to your table.

For an exquisite wedding gift at an affordable price, take a look at their Tapas set. These sets include one appetizer plate and three condiment squares which are perfect for dips, tapas, sauces, and bite-sized desserts. These sets are meant to be shared and shown off with their vibrant Zaghwan glazes, with no two pieces alike. They come in a wide array of gorgeous colors, so there’s something for each kitchen. All Carthage.Co products are microwave and dishwasher safe and lead free.

Bold and inspiring with beautifully vibrant glazes characteristic of North Africa, our Zaghwan collection is meant to impress. Meant to adorn even the simplest of tables to bring life and color.

Tapas Set

The perfect pairing for any large gathering. Style bold Zaghwan Condiment Squares with sleek Appetizer Plate, to combine utility and style. Perfect for dips, tapas, sauces, and bite-sized desserts.

The Tapas Set includes

All glazes are not identical and variation is expected as a result of the process in the kiln.

If your friend is a more modern person, then you should check out their La Marsa collection. Classic, modern, and chic. The La Marsa collection epitomizes modern day class with clean and simple aesthetics to bring warmth to your table.

La Marsa Dinner Set

$39.00

The perfect trio for any dining occassion. Featuring bundled collection of La Marsa plates. They’ve taken the guesswork out for you. Select from this line or naturally hued colors to bring this completed look to your dining table.

The La Marsa Dinner Set includes

All glazes are not identical and variation is expected as a result of the process in the kiln.

The dinner table is more than just a place to sit down and eat. It serves as a point of crossroads coming together to develop deeper human bonds. Named after the ancient city of Carthage that once served as a connecting point of Mediterranean trade, the Carthage.Co mission is to provide a valuable point of connection that starts in Tunisia and ends at your dinner table, bringing you beautifully crafted artisan stoneware without a luxury price tag. Carthage.Co is passionate about being part of your dinner table because they know that the bonds started here are the ones that create memories and impact historical moments.

Carthage.Co wants to do more than set your table with their stoneware, they want to curate it! Carthage.Co brings you handcrafted Tunisian ceramics with a rich history in the making. Their products are ethically sourced. Their collections are far from mainstream as they don’t believe in taking the raw materials for the stoneware to be made completely identical in a factory setting. Carthage.Co thinks of themselves as the step in between you traveling to a Tunisian open air market to purchase these pieces from an artisan yourself.Carthage. Theye’re glad to save you the trip and welcome you to Carthage.Co’s world table. See all of the stunning Carthage.Co pieces by clicking their website https://www.carthage.co/.

0 Comments