This week's episode is all about the Mediterranean Diet: what it is, how to do it, and what health benefits have been shown for this eating pattern. We also examine the similarities and differences between the Mediterranean, DASH and MIND diets.
This is the second episode in our series all about helping you "Find your Food Fit" - a plan for how to structure your every day eating in a way that fits with your lifestyle, preferences, health goals, budget, and more. It provides practical advice to help you understand the basis for these different eating patterns, how to do them, and how they benefit health.
If you'd like to show your support with a one-time or monthly donation, please visit: https://ko-fi.com/nuchihealth. I'd also like to thank @annabcalligraphy for my artwork this week. If you couldn't read it in the video, it says "Progress, not perfection".
Resources from today's episode:
@mediterraneanminutes YouTube Channel for great Mediterranean tips
Start here for the DASH Diet
DASH overview and printable materials
DASH cooking and meal planning
Diet for the MIND book, Amazon
Tutorial on how to calculate your daily caloric needs
Previous Nuchi Health Podcast Episode to review basic nutrition concepts
Timestamps:
(00:00:18) Episode introduction
(00:03:20) History of the Mediterranean Diet
(00:04:05) Basic principles of the Mediterranean Diet
(00:14:30) Health benefits of a Mediterranean Diet
(00:16:40) Condition-specific considerations
(00:18:46) Potential shortfall nutrients
(00:21:04) Potential contraindications of following a Mediterranean Diet
(00:25:05) "How to" follow the Mediterranean Diet
(00:26:32) Pantry and grocery staples of the Mediterranean Diet
(00:279:45) Example meals and snacks on the Mediterranean Diet
(00:34:42) DASH Diet overview
(00:36:58) Basic principles of the DASH Diet
(00:38:46) Health benefits of the DASH Diet
(00:41:04) Challenges of the DASH Diet
(00:42:47) Potential contraindications, DASH Diet
(00:43:18) "How to" follow a DASH Diet
(00:45:32) MIND Diet overview and principles
(00:48:35) Health benefits of the MIND Diet
(00:50:19) Episode summary and closing
ABOUT US:
Welcome to the Nuchi Health Channel! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years.
My YouTube channel and podcast through Nuchi Health are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health!
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