I have lived most of my life in the Northeastern portion of the U.S. but I did spend 10 years living in the Mediterranean island of Cyprus. In this episode, I will compare the lifestyle in the U.S. with that of Cyprus.

I am joined today by my sister-in-law, Helen, who has a similar experience. She was raised in Cyprus and then left the country for school and work. She has lived in Lebanon, Abu Dhabi, Brazil and the U.S. She will help me compare the lifestyle of the U.S. with that of Cyprus.

Some of the differences that we discussed are below.

In Cyprus, most meals are home cooked using fresh ingredients. Cypriots do not buy in bulk. They shop frequently to ensure that they are getting the freshest ingredients. One quirky fact is that there are open-bed trucks that drive thru the neighborhoods selling fresh fruit and veggies in season. If a fruit or vegetable is not in season, you probably won't find it in a store.

Cypriots like to socialize and lead very relaxed lifestyles. Meals can be quite lengthy since people like to linger and talk.

The foods that Cypriots eat are fresh. A typical snack would be fruit or nuts. Every Monday is a day to eat beans and no meat. They use fresh spices, often from their own gardens, to flavor food and to make tea that can be used for medicinal purposes, such as drinking chamomile tea to get ready for sleep. They eat their biggest meal of the day at lunchtime.

Cypriots don't usually go the gym to workout. They stay active by walking, swimming and tending to their gardens.

Family is critically important. A Cypriot's purpose in life would be care of the family.

Overall, the Cypriot lifestyle is more slower-paced than in the U.S. and the foods are fresh. I would say that Cyprus is a good example of the Mediterranean diet and lifestyle.

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In this episode, I had the pleasure of being joined by Cathy Drazek. She is a 51 year old busy mother of two who changed her eating habits because she saw how it was effecting her son.

Cathy was overweight for most of her life. During covid, she noticed that her 14 year old son was also gaining weight because he was mimicking her eating habits. This was the moment when she decided to make a dramatic change.

She consulted with a coach and has successfully been able to lose weight, lower her inflammation levels as evidenced by improvement in joint pain, and has helped her son to improve his own eating habits.

Her purpose in life is continual learning. Age is not slowing her down as she continues to have goals for the future including her plan to establish a "maker space" within the next 5 years. She thrives on teaching others and enjoys the impact she has on youngsters thru her volunteer work with the scouts.

Family plays an integral role in her life. She manages her son's hockey team and loves every minute of it. This is how she manages her stress.

The link to Cathy's crafting business page is below:

https://www.facebook.com/CraftyCathy13

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The Mediterranean diet has gained widespread recognition for its health benefits and sustainable lifestyle approach. Rooted in the traditional eating habits of Mediterranean regions like Crete, Greece, southern Italy, Spain, and parts of North Africa and the Middle East, this diet prioritizes fresh, seasonal, and minimally processed ingredients, reflecting the agricultural richness of these temperate climates. First introduced by researchers Ancel and Margaret Keys in 1975, the diet's low rates of heart disease and longer life expectancy among Mediterranean populations made it a model for healthy eating worldwide.

The Mediterranean diet is a flexible and balanced approach to eating, emphasizing:

1. Plant-Based Foods: Vegetables, fruits, legumes, nuts, seeds, and whole grains form the diet’s foundation, providing essential nutrients and fiber.
2. Healthy Fats: Extra virgin olive oil (EVOO), rich in monounsaturated fats and antioxidants, is the primary fat, complemented by nuts, seeds, and fatty fish.
3. Moderate Animal Products: Fish and seafood are consumed regularly, while poultry, dairy, and eggs are eaten in moderation. Red meat is limited, and processed meats are avoided.
4. Minimal Processed Foods: Fresh, seasonal ingredients replace packaged snacks and sugary drinks.
5. Moderate Wine Consumption: Red wine is consumed in small amounts with meals in some Mediterranean cultures.
6. Social and Lifestyle Elements: Meals are enjoyed with family and friends, fostering mindful eating and social connection, paired with regular physical activity.

A defining feature of the Mediterranean diet, EVOO, is minimally processed, retaining more antioxidants and anti-inflammatory compounds than regular olive oil. Its high ratio of healthy fats improves cholesterol levels and protects cells from damage, making it a versatile and nutritious cooking staple.

The diet encourages variety, including:

• Vegetables, fruits, and legumes for vitamins and fiber.
• Whole grains for sustained energy.
• Fish and seafood for heart-healthy omega-3s.
• Moderate dairy, nuts, and seeds.
• Herbs and spices for flavor without excess salt.

Research links the Mediterranean diet to:

• Reduced risk of cardiovascular disease, diabetes, and certain cancers.
• Improved weight management, gut health, and cognitive function.
• Increased longevity and reduced overall mortality rates.

Practical Tips for Adoption

Start small by incorporating more vegetables and olive oil into meals, replacing red meat with fish or legumes, and using herbs for flavor. Share meals with loved ones and opt for fresh, seasonal ingredients to make the transition seamless and enjoyable.

Some may find fresh ingredients costly or less accessible, and moderation is crucial to prevent overconsumption of calorie-dense foods like nuts and olive oil. Planning and mindful portioning can help overcome these challenges.

The Mediterranean diet offers more than a meal plan—it’s a holistic lifestyle that promotes health, connection, and longevity. Whether aiming for better heart health, weight management, or simply delicious meals, this diet provides a sustainable and enjoyable approach to wellness.

Living in Cyprus for 10 years provided firsthand exposure to Mediterranean eating. Meals emphasized fresh produce, home cooking, and relaxed dining with family and friends. Meatless Mondays, a variety of beans, and snacks like nuts were staples. The mid-day meal was the largest, with herbs often grown at home. This experience inspired a lifelong appreciation for the Mediterranean lifestyle and its recipes, which continue to influence daily meals today.

Mediterranean diet - Wikipedia

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Today I have the pleasure of interviewing Gary Porter who I met at the Fred Astaire Dance Studio in Montville, NJ where we were both taking dance lessons with our spouses. Gary is one of those rare people who has an extreme love of life. His positivity and energy are infectious.

At the age of 70, Gary is very active. He continues to work because he loves his job. His life's purpose is to teach and counsel young people. He fulfills this purpose with his job and his volunteer work. He travels extensively with his wife and he takes ballroom dance lessons.

He has overcome several health issues over the years and came up with a "triad" approach to health which includes attitude, nutrition and exercise.

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