Hi there!
So, after I hit the big 5-0, let me tell you, it’s was like my metabolism decided to take an extended vacation. Keeping the weight off has become much harder for me. But, I’ve found a bit of a secret weapon in the Mediterranean diet, and I thought I’d share it with you. It’s really helps the to keep the weight off and it’s great for my overall health.
First off, let’s talk about why the Mediterranean diet rocks, especially for us women navigating menopause. This diet isn’t just about looking good; it’s about feeling good too. It’s known to reduce the risk of cardiovascular disease, metabolic syndrome and osteoporosis. Plus, it helps maintain a healthy balanced gut, which is great for digestion, especially if you suffer from bloating, which I do.
The Mediterranean diet is all about embracing plant and protein-based foods that are anti-inflammatory. It’s like a big “no thanks” to sugar, sodium, and processed carbs, and all those heavily processed foods. Instead, it focuses on whole foods that are packed with nutrients, fiber, and antioxidants. This combo works wonders for optimizing health and maintaining a healthy weight.
So, what does a typical day on this diet look like? Let me break it down for you with some examples of what I eat:
Breakfast
- Option 1: Overnight oats, topped with fresh berries.
- Option 2: A slice of whole-grain toast with avocado, a poached egg, and a side of cherry tomatoes.
Lunch
- Option 1: A big salad with mixed greens, cucumbers, tomatoes, red onions, olives, and grilled chicken, all tossed in olive oil and lemon juice.
- Option 2: A quinoa bowl with roasted veggies (think courgette, aubergine, and bell peppers), a handful of chickpeas, and a dollop of tzatziki.
Dinner
- Option 1: Baked salmon with a side of steamed broccoli and a small portion of whole-grain couscous.
- Option 2: A hearty vegetable soup with beans and a slice of whole-grain bread.
Snacks
- A handful of nuts (almonds, walnuts, or pistachios are great choices).
- Fresh fruit like an apple, a pear, or a bunch of grapes.
- Veggie sticks with hummus.
Indulgences
- Dark chocolate (a square or two, because we deserve a treat!).
- A glass of red wine (yes, it’s Mediterranean approved in moderation!).
This diet isn’t about deprivation. It’s about filling up on the good stuff so you don’t crave the bad stuff. And it’s surprisingly flexible. For example, if you’re in the mood for pasta, go for whole-grain and load it with veggies and lean protein.
What’s fantastic about the Mediterranean diet is that it doesn’t just help with weight. It’s like this all-in-one package for health. I’ve noticed my energy levels are up, my digestion is smoother, and I just feel better overall.
Of course, everyone’s body is different, but I’ve found this approach really works for me. Plus, the food is delicious, which makes sticking to it a whole lot easier. Give it a try and see how it works for you. Here’s to navigating this new chapter with health and happiness!
Cheers to our fabulous 50s and beyond! 🌟