The Modern Mediterranean Diet

The Modern Mediterranean Diet

Dear Kosterina Family,

The Mediterranean Diet is widely recognized for its myriad advantages in promoting longevity, consistently earning the top spot as the Best Diet for Overall Health according to U.S. News & World Report for seven consecutive years. Kudos! From reducing inflammation to promoting a healthy gut microbiome, the Mediterranean diet has been shown to have a wide array of health benefits. Research indicates a significant 36% to 46% increase in the likelihood of healthy aging among adherents to the Mediterranean Diet. Packed with antioxidants, fiber, and healthy fats (with extra virgin olive oil being its prized jewel) this “diet” aids in lowering cholesterol and blood pressure levels. Moreover, its delectable and fulfilling dishes make it a breeze to maintain.

While we have always followed the traditional, plant forward diet (full of lots of EVOO), we recently have been making some tweaks based on an overwhelming amount of research. So, we are going to go out on an olive branch here (see what we did there?) and calling it the new and improved Modern Mediterranean Diet. You heard it here first – it’s a new era in wellness. Keep reading on to find out why we are feeling better than ever with just a couple of modifications to this epic diet and lifestyle.  

So what are our two major edits?    

1. More Protein

Protein has proven to be more important than ever for strength and longevity. Among other incredible benefits, lean muscle mass improves our overall metabolic health, allows for increased insulin sensitivity and better bone density. According to Dr. Gabrielle Lyon, our favorite protein and muscle expert, we should all be aiming to consume 1 gram of protein per every pound of ideal body weight. Adding more healthy, nutrient-dense red meat, chicken and fish to our diets is not only necessary to meet our new protein goals, it feels good too. Think grass-fed steaks, pasture-raised chicken, and wild caught fish. Simple and easy – and extra virgin olive oil makes it all taste that much better. A 6oz serving of grass-fed bison tenderloin has 36g of protein for only 180 calories and very little fat, about 2 grams. It’s also insanely delicious. Some of our favorite places to stock up are Wild Alaskan Salmon and Butcher Box.  You can also find Gabrielle Lyons recipes for 30g or more of protein per meal here.

2. Less Gluten or Gluten Free

In the U.S., glyphosate and poor farming practices have left our soil depleted and grains do not have the same nutritional profile anymore. I’m sure many of you know that person who can eat all the bread and pasta in Italy but not one bite here in the U.S.? For many people gluten can be inflammatory and increase bloating and other uncomfortable symptoms. Even just a low-gluten diet can have significant health benefits – even for those who don’t present with GI symptoms. 

Make an easy swap when you can. There are numerous grains that are inherently gluten free such as quinoa, amaranth, rice and millet.

So here’s our Kosterina Math:

The traditional plant-forward Mediterranean Diet 
+ More Healthy Protein
Minus: Gluten
= Good Health & Good Food

The Kosterina brand stands for health and joy and we feel that the new, Modern Mediterranean lifestyle is the perfect vehicle to help deliver both. 

Peace, Love, & EVOO,

Katina and The Kosterina Team 

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