5 Steps to Get Back on Track the Mediterranean Way
5 Steps to Get Back on Track the Mediterranean Way
I can’t believe it is back-to-school season! Whether you are on a school schedule or love the routine it brings, now is the perfect time to reset and ease back into the Mediterranean Lifestyle.
September offers an abundance of inspiration. As dietitians over here at Fully Mediterranean we love all the themes - National Fruit and Veggies Month, Healthy Aging Month, and Family Meals Month. These topics naturally interconnect and fit beautifully with the principles of the Mediterranean diet.
With Labor Day parties marking the end of summer, it's time to shift our attention to a fresh start. But to make this transition smoothly, we need a plan—and most importantly, we need consistency and reflection to make it stick. Setting intentions and strategies now will help you stay on track this fall and beyond!
Here are 5 Steps to Get “Back-on-Track”
At Fully Mediterranean, we believe in giving you the tools to create a lifestyle that fits your needs. You don’t have to worry about being “on the wagon” or “off track” because, with this approach, there is no wagon. It’s all about finding what works for you and making it realistic. By focusing on consistency and reflection, you’ll develop habits that feel natural and enjoyable, ensuring you never feel like you’re starting over.
1. Meal Planning
Paid members, look out for our September 5-day meal plan, which will be delivered to your inbox next Monday. New recipes feature seasonal anti-inflammatory ingredients like apples—perfect for easy weeknight meals.
Action Tip: Plan your meals around seasonal produce like apples. Try adding them to salads, oatmeal, or even dipped into nut butter or Greek yogurt. These nourishing foods are high in antioxidants and fiber, which can help prevent and manage chronic diseases.
Reflection: Set an intention to incorporate more fruits and vegetables into your meals. Reflect on how you feel when you do—are you more energized?
2. Hydration and Limiting Alcohol
During the summer season, you may have consumed more sugary drinks or alcohol and now is a great time to refocus on hydration. Consistency in moderating alcohol intake can make a big difference in how you feel.
Action Tip: Gradually reduce your intake of alcohol. For every alcoholic drink, have a glass of water to stay hydrated and moderate your intake. Paid members, check out our post, How Much Water Should You Drink?
PS: The Dietary Guidelines for Americans suggest:
2 drinks or less in a day for men
1 drink or less in a day for women
You can learn more here.
Reflection: After a social event, reflect on how you felt with less alcohol—did you have more energy the next day? Use that to set your intention for the next event.
3. Regular Movement
As routines pick back up, finding time for movement is essential. Consistency in this area will help build lasting habits. Plus, regular movement can help prevent and manage heart disease!
Action Tip: Set a daily movement goal, even if it’s just a 10-minute walk around your neighborhood after dinner.
Reflection: At the end of each week, reflect on how consistent you've been with your movement. Did you meet your goals? If not, what strategy could help you next week?
4. Sleep Routine
Summer can throw off sleep schedules, which impacts energy and overall health. Consistency in sleep is key to feeling your best.
Action Tip: Set a consistent bedtime and wake-up time to improve your sleep quality and reset your routine.
Reflection: Each morning, take a moment to reflect on your sleep quality and how it impacts your day. Adjust your sleep routine if needed.
5. Meal Prepping
Preparing ahead can make sticking to healthy habits and incorporating anti-inflammatory foods easier during busy weeks. Consistency with meal prep ensures you're ready for whatever the week throws at you.
Action Tip: Dedicate a little time on the weekend to chop nutrient-packed veggies, cook fiber-rich grains, or prep protein/fiber-filled snacks so you’re ready for the week ahead. Paid members can download our guide How To Get Started Meal Planning for additional meal prep tips.
Reflection: After a week of meal prepping, reflect on how much smoother your meals went. Did it reduce stress or save time? Use what you learn each week and continue to build on it.
Feeling Overwhelmed?
If all of this feels like too much, start small. Pick one thing to focus on this week. Maybe it's trying out a new apple recipe, cutting back on drinks, committing to daily movement, establishing a sleep routine, or doing a bit of meal prep. Whatever it is, consistency is key, and reflecting on your progress will help you fine-tune your intentions and strategies.
Let's embrace this new season with a plan that nourishes us inside and out, with consistency and reflection guiding the way!
LIVINGfully,
Pam and the Team