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Podcast: Mastering the Mediterranean Way: Nutrition for Weight Loss and Wellness


Transcription of Mastering the Mediterranean Way: Nutrition for Weight Loss and Wellness

Embrace the Journey: Exploring the Fundamentals of Healthy Eating

Hello, hello, hello. Welcome to Fit and Fabulous with me, Dr. Orlena.

The Pillar of Nutrition: Unlocking the Secrets to Sustainable Weight Loss

I hope that you are having an amazing day today. I want to really go back to the basics and have a look at pillar one, which is nutrition.

Understanding Weight Loss Challenges

Really thinking about this question, which is, why aren't I losing weight? So it might be that you're new to your healthy living and weight loss journey.

Hello, hello, hello and welcome. You might be feeling a little bit daunted and thinking, oh my goodness, where do I start? And it might be that you are not new to this, and that can be really frustrating.

So I think wherever you are in your journey, it is worth going back and understanding nutrition and understanding why nutrition is one of the keys to healthy weight loss.

Mindset Matters: Transforming Your Thinking About Food and Wellness

Mindset or mental fitness is another way of looking at it. And that includes emotional eating, but it also includes your mindset and how you think about this weight loss journey.

Enjoying Healthy Eating is the Key to Sustainable Weight Loss

And I think it's really important to emphasize that the mindset piece is a really, really important piece of the puzzle because if you are just focusing on, okay, I have to eat like this, I have to eat like this, then you get stuck in discipline, depriving making it hard for yourself.

So what I say is, healthy eating that you enjoy healthy eating, that lights you up. Having said all of that, I do think it is important to really acknowledge or to understand how nutrition works.

Healthy Eating and Liver Inflammation

And I had a question about liver inflammation and what are the best things to do about liver inflammation.

So going back to like the solution to your liver issue is all four of those pillars, and I genuinely believe that all four pillars are related and connected, and you need to be working on all four pillars.

It is fun and enjoyable and it's really about creating a healthy life that you enjoy that also sustains your weight loss and health goals.

Incorporating Mediterranean Eating into Your Daily Routine

So let's have a little think about nutrition and I've titled this healthy Eating, the Mediterranean Style Diet, weight Loss, and Longevity.

Plant-Powered Living: How a Mediterranean-Style Diet Nurtures Longevity

When we look at weight loss, we want to think, okay, what is, what is it that we need to do in order to lose weight? But also we want to be doing this in a healthy way.

Now, that's not saying that they never ate these foods, it's saying that they ate most of the other foods and you know, I would say I live in Spain. I live in the Mediterranean.

The Power of Healthy Carbohydrates

So really thinking about your macronutrients there are three macronutrients. There's protein, there's fat, and there's carbohydrates. And there's fiber, which is basically a carbohydrate, but it's one that isn't digested.

Liquid Gold: Extra Virgin Olive Oil's Role in a Mediterranean Diet

Talking about fat, the Mediterranean style diet uses extra virgin olive oil. It is basically what people hear in the Mediterranean use.

So does that mean you have to have extra virgin olive oil? And the answer is, well, I highly recommend it because it has so many health benefits, so many other health benefits.

But what I'm saying is, do you have to do the Mediterranean style diet? And the answer is no, you don't. But you do want to be using this as a framework.

A Focus on Fruits and Vegetables

So if you understand this concept of fruit and vegetables, being healthy, being a good source of fiber, which is good for you, being naturally low in calories, you don't need to count calories.

Snacking Smartly to Support Your Health and Weight Loss Goals

Snacking is another thing that people really get stuck about. Like, oh my goodness, I need a snack in the middle of the day. Well, you can snack in the middle of the day.

The Journey Towards Sugar-Free Cravings

That sugar craving just disappears. The more you go through this, the sugar just stops having its appeal, and I know that for a lot of you, you're thinking, I just can't ever believe to get there.

A Journey to Wellness: Reflections on Health, Happiness, and Nutrition

As we conclude, remember that this journey is about wellness, not just weight loss. Reflect on your newfound understanding of nutrition, its impact on health and happiness, and the exciting path ahead.


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