Dietary Guidelines For The Mediterranean Diet & Lifestyle Challenge

Dietary Guidelines For The Mediterranean Diet & Lifestyle Challenge

Food Wine Fitness Dietary Outline

I will focus on eating a variety-packed Plant Heavy diet (75%+) filled with vegetables, fruits, whole grains, legumes, nuts, natural/free-range/grass-fed meats, proteins & dairy and primary fats of Extra Virgin Olive Oil and a minor secondary of grass-fed Butter. I eat a diet of Whole Foods and “100 Year Foods” eaten in their natural states with a Pan-Mediterranean approach.
I will eat my food slowly and in courses fully engaged and focused on the food I am eating. Quality over Quantity is the filter for all the food I eat, I am a food snob and very judicious on all the calories I consume; every calorie counts and I only eat things worthy of the calories.
I will supplement my diet with vitamins and pro-biotic specialty foods.
I will drink water, teas, wine and coffee and occasionally pure fruit juices. I will maintain full hydration and detoxification with large quantities of water spread throughout the day.

Vitamins & Specialty Foods

  • Male Specific Multi-Vitamin
  • Omega 3 Fish Oil
  • B Vitamin Complex with Vitamin C & Zinc
  • Probiotic Supplement
  • Nopalea Anti-inflammatory Drink (Prickly Pear Juice Blend)
  • Raw Milk
  • Kombucha

Why Take Supplements

In a perfect world we would be able to get all our nutrients from the food we eat and that is how it was traditionally done in the Mediterranean; however, things have changed significantly over the centuries and it is very difficult to do that now. We know organically grown produce has much more nutrients than industrially grown food but even today’s Organic has less than the traditionally grown foods of 200 years ago. There are many reasons for this some of which being bad land management and there’s a lot less nutrients in the ground but also it has to do with our loss of wildness and variety in the foods we eat. American’s like sweet flavors and industrial growers have been cultivating plants that choose for the sweetest flavors and mass producing those at the expense of other breeds and varietals of plants; unfortunately most of the time the sweetest version is the most nutritionally deficient. A great book to read up on this subject is Eating On The Wild Side by Jo Robinson, I highly recommend this book for learning how to pick the healthiest produce. Since today’s produce has less nutrients than in the past I will take the supplements to help offset this deficiency. Tip – the best way to maximize vitamin absorption is to take them with food.

Food Wine Fitness Exercise Outline

I will maintain a highly active lifestyle always seeking to keep myself moving and engaged in some sort of physical activity all day long. I will maximize the slow burn concept utilizing the latest in NEAT motions and complement that with occasional formal aerobic and muscle exercises (3-4 times per week)


Non-Exercise Activity Thermogenesis
The movements and activities of tasks outside of formalized exercise regimens that burn calories. The “Long Tail of Exercise” or AKA the Slow Burn all day long.
Ways to maximize NEAT:

  • Take strolls at breaks
  • Walk over to coworker instead of call/email/IM
  • Take the scenic route (the long way) when going somewhere
  • Be “inefficient” at work (make 2 or 3 trips to grab stuff instead of bringing everything over at once)
  • Park at faraway parking stalls
  • Never sit more than 1 hr. before getting up to move the body
  • Stand at my desk when doing something that doesn’t require typing (talking on the phone, reading a piece of paper, etc…)
  • Fidget my feet while sitting at my desk
  • Do desk/chair calisthenics

Daily Activity Overview (1 Lap = 0.5 Miles)

  • 8:00 AM Company Stretch Break: 1 lap around parking lot
  • 10:00 AM Break: 2 laps around parking lot
  • 12:00 PM Lunch: 1 lap around parking lot
  • 2:10 PM Break: 2 laps around parking lot
  • 6:00 PM – 7:00 PM: House Chores & Cook Dinner
  • 7:45 – 8:15 PM: House Chores

Weekly Activity Overview

  • Saturday: Gym Workout
  • Pre-Office Workout on Days I Don’t Carpool
  • Home Kettle Bell and Free Weight Exercises

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