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Mayazbites, Los Angeles, CA (2025)

10/22/2025

Healthy eating is a skill
Just like learning a language or mastering a craft, it takes time, patience, and consistent practice.

🍋 Why it matters:
Your eating habits are shaped by repetition, not perfection. The more you practice mindful, balanced choices, the easier they become, until it’s second nature.

🧠 The evidence is clear:
Long-term health improvements come from sustainable habits, not drastic overhauls. Consistency beats intensity every time.

✨ Dietitian tip:
Invest in the skill. Start small, stay steady, and remember, your health will always pay back the effort.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

10/22/2025

Mediterranean Diet Anti-Inflammatory Breakfast Recipes
Start your day with intention.

The Mediterranean Diet is one of the most researched eating patterns for lowering inflammation naturally, and breakfast is the perfect place to begin.

🌿 Why it matters:

✔️Balanced meals with protein, fiber, and healthy fats keep energy steady.

✔️Anti-inflammatory foods like fruit, nuts, and olive oil nourish your cells.

✔️Simple ingredients can create powerful health benefits when combined well.

🍳 Dietitian Tip: Try to build every breakfast with 1 lean protein + 1 high-fiber carb + 1 healthy fat to support blood sugar balance and long-term wellness

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

10/22/2025

Mediterranean Diet Simple Nutrition Tips Vol 17.

One of the simplest ways to add flavor to your healthy meals, and truly enjoy eating well, is a homemade vinaigrette. 🫒

A fresh mix of extra virgin olive oil, lemon juice (or vinegar), and herbs or spices transforms your meals while supporting long-term wellness, without relying on heavy sauces loaded with salt and unhealthy fats.

💡 Why Dietitians Love It:
Extra virgin olive oil is rich in monounsaturated fats and polyphenols that support heart health and reduce inflammation.

Lemon juice or vinegar provides vitamin C and natural acids that enhance nutrient absorption—especially iron from plant-based foods.

Herbs and spices add antioxidants and anti-inflammatory compounds, bringing both flavor and function to every meal.

✨ Dietitian Tip: Make a small batch to keep in your fridge for the week. Drizzle it over salads, grain bowls, or roasted veggies for a fresh, flavorful finish.

🔗 Looking for specific vinaigrette recipes? check out my earlier post “ Simple Homemade Vinaigrettes” for 10 easy blends to try!

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

10/22/2025

Miso Chicken Rice Bowl 🍱

A Mediterranean diet–aligned take on comfort food, packed with lean protein, fiber-rich grains, and anti-inflammatory flavor. Perfect for a quick, nourishing weeknight dinner.

💡All the ingredients are linked for you. Shop them directly from Amazon Fresh and make this balanced bowl at home with ease.

Affiliate Link: https://amzn.to/47ofNAp
✨ Click to shop and save this recipe for your next Mediterranean Diet healthy meal prep!

10/22/2025

Mediterranean Diet Minimal Ingredient Dinner Ideas 🍋
Healthy eating doesn’t have to be complicated.

The Mediterranean diet proves that simple, whole-food meals can deliver anti-inflammatory, heart-protective benefits.

These dinner ideas make it easier to stay consistent, even on busy nights.

✨ Dietitian Tip:
Use them as a guide for your weekly meal planning to reduce decision fatigue. Adjust portions to your needs and repeat the meals you enjoy—consistency builds lasting wellness.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

10/21/2025

10 Mediterranean Diet Foods for Cholesterol Management 💛

Cholesterol often gets a bad reputation, but your body needs it for hormone production and cell structure. What really matters is the balance between LDL (“bad”) and HDL (“good”) cholesterol.

✔️ Here’s the evidence: research shows that for most people, blood cholesterol levels are influenced more by overall diet quality, fiber intake, and lifestyle than by dietary cholesterol itself.

In other words, eating an egg or shrimp won’t drastically raise your cholesterol, the bigger impact comes from excess saturated fat, low fiber intake, and inflammation.

The Mediterranean diet supports heart health through its anti-inflammatory pattern, rich in unsaturated healthy fats, plant-based foods, and soluble fiber, all shown to help lower LDL and improve HDL levels naturally.

✨ Dietitian Tip:
Pick a few foods from this list and experiment with new recipes until you find easy ways to include them weekly. Consistency and enjoyment—not restriction—are what make heart-healthy eating sustainable.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

10/21/2025

Quick & Easy Mediterranean Diet Steak Fajita Wrap Healthy Recipe 🌶️🫑

Busy day? This balanced, high-protein wrap comes together in minutes and delivers all the flavor of fajitas, no takeout needed.

I love wraps because they’re one of the most realistic ways to eat healthy: flexible, customizable, and perfectly portioned for balanced nutrition.

💚 What You’ll Need (Serves 1)
- 1 Low-carb, high-fiber wrap (aim for 8g fiber or more)
- 4 oz lean steak, sliced thin
- 1 cup bell peppers, sliced
- 1/2 mini avocado, sliced
- Fresh cilantro and a squeeze of lime

This recipe follows the Mediterranean diet eating pattern, balanced with lean protein, colorful vegetables, healthy fats, and fiber-rich grains for blood sugar balance and anti-inflammatory wellness.

👩🏽‍🍳 3 Simple Steps:
1️⃣ Marinate steak using a premixed fajita seasoning, or make your own with chili powder, cumin, paprika, and lime juice.
2️⃣ Sear steak on a hot pan until cooked to your liking.
3️⃣ In the same pan, sauté bell peppers until tender, then assemble the wrap with avocado and cilantro.

✨ Dietitian Tip:
Choose wraps made with whole grains, flax, or chickpea flour to boost fiber and nutrient density. A small swap that makes healthy eating effortless, even on your busiest days.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

10/21/2025

No-Cook Mediterranean Diet Staples for Busy Days 🫒

Healthy eating doesn’t have to mean spending hours in the kitchen. With the right staples on hand, you can follow an anti-inflammatory, evidence-based Mediterranean Diet aligned lifestyle, even when your schedule feels non-stop.

💚 Why It Matters

Having quick, nourishing options ready makes it easier to stay consistent. These no-cook staples support balanced nutrition, steady energy, and overall wellness—without the stress of daily meal prep.

⚡️ Dietitian-Approved Tips for Busy Days
✔️Plan ahead, not perfectly. Keep a few versatile staples you can mix and match for balanced meals.

✔️Focus on balance, not restriction. Combine protein, fiber, and healthy fats to stay satisfied longer.

✔️Prioritize hydration. A glass of water or herbal tea before meals supports digestion and focus.

✔️Simplify your choices. Rotate favorite items weekly to reduce decision fatigue while staying on track.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

10/20/2025

The Gut-Healing Power of Natural Probiotic Foods 🦠

Your gut plays a quiet but powerful role in your overall wellness—impacting everything from digestion to energy and even mood. An effortless way to nourish it? Add more natural probiotic foods to your daily routine.

💚 Why They Matter
Probiotics are live, beneficial bacteria that help maintain a balanced gut environment. They support nutrient absorption, digestion, and play a key role in keeping inflammation in check.

🥣 Simple Ways to Add Them In

Yogurt or Kefir – creamy, protein-rich, and packed with live cultures

Fermented Veggies – think sauerkraut, kimchi, or pickled cucumbers for a tangy kick

Miso or Tempeh – nourishing plant-based options with added fermentation benefits

Kombucha – a refreshing, fermented tea perfect as an afternoon pick-me-up

✨ Dietitian Tip:
Combine probiotic foods with prebiotic fibers like oats, bananas, or garlic. This duo helps good bacteria thrive—supporting smoother digestion and a more resilient gut.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

10/20/2025

5 Dietitian Steps to Build a Balanced Mediterranean Diet Plate 🥗

Building a balanced plate doesn’t have to be complicated — it’s about using a few simple, evidence-based steps that make every meal more satisfying and anti-inflammatory.

💚 Here are some simple steps :

1️⃣ Start with lean protein — helps stabilize blood sugar and support muscle.
👉 Aim for around 1.2g/kg body weight daily (from fish, poultry, eggs, beans, or yogurt).

2️⃣ Add fiber-rich carbs — think quinoa, lentils, farro, or whole-grain bread to fuel energy and gut health.

3️⃣ Load up on veggies — fill half your plate with colorful produce for antioxidants and volume.

4️⃣ Use healthy fats — drizzle extra-virgin olive oil, add avocado, nuts, or seeds for heart-protective monounsaturated fats.

5️⃣ Flavor with acids, herbs & spices — lemon, garlic, vinegar , onions, and fresh herbs enhance taste and add flavor without relying on excessive salt and fat.

🌿 Dietitian Tip:
Balanced meals aren’t about perfection — they’re about consistency. Over time, this Mediterranean Diet approach supports lower inflammation, steady energy, and long-term wellness.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

10/20/2025

6 Mediterranean Diet Anti-Inflammatory Meal Ideas 🍋

Healthy eating isn’t one-size-fits-all, and it doesn’t need to be complicated. These meal ideas are designed to inspire you, reduce decision fatigue, and help you personalize portions to fit your own nutrition needs.

💚 Why this pattern is evidence-based:
The Mediterranean Diet is one of the most studied eating patterns , supported by the PREDIMED and EPIC studies, as well as the American Heart Association and World Health Organization.

It’s been shown to:
• Lower inflammatory markers like CRP and IL-6 🧬
• Improve cardiovascular health and insulin sensitivity ❤️
• Support gut health and longevity through fiber- and polyphenol-rich foods 🌿

🥗 How to use this post:
These aren’t strict recipes — they’re frameworks to help you build balanced, satisfying meals. Adjust ingredients, portions, and flavors to your goals and preferences.

🌿 Dietitian Tip:
Consistency matters more than perfection. Research shows that regularly eating more plants, healthy fats, and minimally processed foods leads to the greatest long-term benefits.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

10/19/2025

🐟 Mediterranean Diet Salmon with Quinoa & Brussels Sprouts
💚 A balanced plate made simple.

This recipe is a perfect example of the Mediterranean Diet in action — rich in omega-3 fats from salmon, heart-healthy fats from olives and olive oil, and fiber from quinoa and Brussels sprouts.

🧠 Why it’s good for you:
Salmon provides anti-inflammatory omega-3s that support heart and brain health.

Oive oil add monounsaturated fats that protect against inflammation and support healthy cholesterol levels.

Quinoa offers plant-based protein and fiber for better blood sugar control.

Brussels sprouts + mushrooms supply antioxidants and compounds that promote gut and immune health.

👩🏽‍🍳 Ingredients (serves ~4):
1 salmon fillet • 1 cup dried quinoa • 2 Tbsp olive oil • 2 lbs Brussels sprouts • 1 lemon • 1 lb white mushrooms
Garnish: Nigella seeds, lemon wedges
Spice rub: garlic powder, lemon juice, cumin, coriander, paprika, turmeric, cloves, cayenne, black pepper

✨ Dietitian Tip: Build your plate around protein + fiber + healthy fat — that’s the Mediterranean formula for energy, satisfaction, and long-term wellness.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

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