Mariooch's Kitchen

I think we can learn a good deal from the Mediterranean lifestyle. According to the American Heart Association there is no conclusive evidence that the Mediterranean Diet is the best way to eat because there are so many other variables to consider. There are many countries that border the Mediterranean sea and diets can vary slightly from country to country and regions within countries. However, it is a healthy way of life incorporating olive oil (I use it everyday), vegetables, whole grains, potatoes, fish & shellfish, nuts & legumes, & small amounts of dairy (cheeses, yogurt), red meat, & chicken. In terms of “good” fats, think olive oil, nuts, sunflower seeds, and avocado while avoiding margarine and butter. Avocado and nuts can be high in calories though, but in moderation are good for you. I think once you make the effort to eliminate butter and use olive oil, your tastes buds will adapt quickly. The occasional butter or margarine for baking is fine, everyone likes a treat. Fresh herbs like rosemary, basil, dill, mint and oregano among others enhance the flavor of your foods, and will provide multiple health benefits as well.

Daily walking or biking to work or the grocery store is a way of life in many of these countries. You can easily adapt your lifestyle to become more active: park your car at the farthest point in the parking lot, take the stairs instead of the elevator, walk your dog daily, hit the gym, ride your bike to the grocery store, or stand while on a call versus sitting at your desk. It’s ironic, Americans go to the gym, but then we will park our cars in the closest spot in the parking lot??? Reverse your thinking, continue the gym workout, but incorporate walking and activity throughout the day, or make that your work out one day and track your miles. I like this app.Mapmywalk. It’s my go to app. I use it as a gauge for my activity level.

Another important aspect of the Mediterranean lifestyle is coming together with family and friends to enjoy delicious family meals. In my opinion, feeling a part of a community and having those close connections provides for a happier life. I think we are happier when we have a support system in place whether that be friends, family or a combination of the two.

Let’s take a look at the typical American breakfast versus the typical Greek breakfast. Traditional Greek breakfasts consists of cheeeses like: kasseri, feta, and graviera along with paximathia a biscotti toast-like cracker (but not sweet) along with tomatoes & olives and only freshly squeezed juices in small amounts, sounds delicious! The traditional American breakfast consists of sugar rich foods like: cereals, pancakes, fruit sweetened yogurt, granola, and large glasses of juices. Another important factor to consider is portion size. For example, the French are well- known for their modest portion sizing and minimal snacking throughout the day, while the US is super-sizing everything.

The truth is that no one way of life is better than another. Americans are good at a lot of things. (Afterall we won FIFA Women’s World Cup- USA, USA!) Many families work two jobs, and simply don’t have time to work out, and they fall into the fast food trap just based on convenience. Overall, I think small changes in your diet & lifestyle can have a big impact on your overall health and happiness. Make an effort to make one small change.

Over the past few years I have been a volunteer chef along with some friends at a local pre-school in my community. A large percentage of the pre-schoolers are homeless and in need of a warm, nutritious meal. They are provided with a daily warm breakfast, and lunch. Multiple groups/businesses take part in feeding the kids. Some dishes we have prepared in the past are: chicken pot pie, baked potatoes with all the fixings, Sweet Meatballs & Cauliflower Mashed Potatoes, baked ziti, and we always include fresh vegetables like brussels sprouts, or broccoli. We were amazed how the children really like the brussel sprouts! I boil them, then roast them in the oven with olive oil and sea salt.

Today we had the pleasure of cooking for the kids. We did a BBQ menu: pulled barbeque chicken, corn on the cob, slider rolls, cole slaw, & watermelon chunks. Everyone really enjoyed the meal.
At the pre-school, they also plant and grow a garden. The structure itself was built by a carpenter. There are big, bright colored windmills throughout the colorful garden. The children get to tend to the garden, and take a proactive role along with volunteers, caring for what they grow and eat. This teaches the kids that you need to care for the garden for it to grow. They also learn that fresh foods from the garden can taste good.

My sister works as a teacher in the inner city and they grow a garden for the kids as well. She applied for a grant through a state Agricultural Program. The money was used to create a garden of vegetables so that the students can learn that the food that they eat comes form nature (not cans) and that through their care and nurturing of the garden it will grow. This year they grew collard greens, lettuce and other greens to make soups and salads. They also have a class to teach them how to incorporate the fresh foods into their diets. This was particularly powerful for special needs children. It’s an ongoing program that teaches them various skills. Most importantly they learn how to grow their own food, which can be very cost effective, and healthier than processed foods.