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Mediterranean Lifestyle Guidelines

Eat And Drink Well

After the air we breathe, the next in importance is diet, or the influence of foods and drinks on health. The great advantages of adopting a Mediterranean diet is that foods are safe, gentle and effective, and have a very low level of toxicity. (GreekMedicine.net, 2015)

“Most illnesses arise solely from long-continued errors of diet and regimen.”

– Ibn Sina (Avicenna)

Influence Of The Mediterranean Diet

Our Mediterranean Diet consists of simple and all natural, dishes, snacks, drinks, and recipes that balance one’s unique Mijaz (inborn nature). Our recipes integrate flavors of the Mediterranean, including but not limited to Persian, Greek, Italian, and Lebanese cuisines.

The 2015–2020 Dietary Guidelines designed by the U.S. Department of Health guides Americans, policymakers and health professionals to eating a healthier diet. These guidelines promote and outline how the Mediterranean-Style eating pattern and its combination of foods and drinks create positive health outcomes.

(The Office of Disease Prevention and Health Promotion, 2017)

Eating For Your Mijaz When Your Feeling Healthy

If you are feeling balanced and healthy, consume foods and drinks that are similar in metabolic value to your Mijaz (inborn nature). This way, you keep your body fueled with the energy it needs, similar to how you would add more wood to a fire to keep the flame burning, or more ice to ice water to keep it chilled. For example, if you have a dominance of Air or Fire (heat) in your Mijaz, continue consuming foods and drinks higher in metabolic energy (hot) such as garlic, dates, walnuts, turmeric, and chicken. If you have a dominance of Earth or Water (cool) in your Mijaz, you must consume foods and drinks that provide a balance between low metabolic energy (cold), and high metabolic energy (hot), to prevent your body from decreasing it’s natural inclination to lower energy (cool), such as lentils, eggplant, zucchini, almonds, and salmon. To look up more ingredients, visit our Ingredient Database

Eating For Your Mijaz When Your Feeling Unhealthy

If you are feeling imbalanced and unhealthy, consume foods and drinks that are the opposite metabolic value to your Mijaz (inborn nature). For example, if you have a dominance of Air or Fire (heat) in your Mijaz, consume foods and drinks lower in metabolic energy (cold) to eliminate the excessive heat and energy throughout the body, such as yogurt, lentils, tomatoes, organic beef, and cucumbers. If you have a dominance of Earth or Water (cool) in your Mijaz, it is essential that you consume foods and drinks high in metabolic energy (hot) to increase energy levels throughout the body, such as avocados, rice, ginger, peaches, and olive oil. To look up more ingredients, visit our Ingredient Database.

The Metabolic Value Of A Recipe

While each ingredient in a recipe represents it’s own metabolic value, recipes also have an overall metabolic value: high metabolic value (hot), low metabolic value (cold), or neutral value (balanced). For example, spaghetti with meat sauce features various ingredients such as ground beef (cold), tomatoes (cold), Italian herbs (hot), and pasta (hot). While the ingredients may seem equal in terms of metabolic values (two cold, and two hot), when all the ingredients are cooked together with spices and fresh pasta, the dish becomes hot (or higher in metabolic energy). If you want to cool down the pasta and add more nutritional value, you can start with a fresh salad course made with cooling, crisp vegetables, lemon juice and olive oil

Using Taste To Indicate Metabolic Values Of Foods And Drinks

  • 2 cups cucumber, diced (cold)
  • 2 cups tomatoes, diced (cold)
  • 1/4 cup red onion, finely chopped (hot)
  • 1/4 cup fresh parsley, chopped (hot)
  • 1 tsp dried mint (hot)
  • 3 tbsp lemon juice, fresh (cold)
  • 1 tbsp olive oil (hot)
  • 1 tsp kosher salt (hot)
  • 1/2 tsp black pepper (hot)
  1. Dice the cucumbers and tomatoes, and finely dice the red onion into a medium bowl.
  2. Add chopped fresh parsley, and dried mint to the salad.
  3. Add fresh lemon juice, salt and pepper and mix to combine.
  4. Next, drizzle the olive oil over the salad and give it a final toss.
  5. Taste again for salt and pepper.
  6. Serve immediately

Tastes of Hot (Higher Metabolic Value) Foods & Drink

Salty - capers, olives, oysters, salt, pork

Pungent/Spicy - black pepper, mustard, garlic, ginger, onion

Sweet - bananas, dates, chicken, lobster, sweet potatoes

Greasy - fried foods, pizza, fast food

Tastes of Cold (Lower Metabolic Value) Foods & Drinks

Bitter - beef, coffee, grapefruits, radishes, vinegar, wine

Sour - apples, lemons, limes, oranges, pineapple, pomegranate, tomato

Tasteless - water, some lettuce leafs and vegetables

Each taste has its specific therapeutic or toxic actions on the body-mind-spirit.

Metabolic Values Of Foods

Heating (Higher Energetic) Foods & Drinks

Meat, Poultry & Fish: chicken, cornish game hen, eggs, goose, goat, lamb, liver, lobster, mutton, prawns, oily fish, all small birds meat, turkey

Dairy Products: breast milk, butter, all types of cheese, clarified butter (ghee), condensed milk, cream, cream cheese, eggs, sheep’s milk, sour cream

Vegetables and Beans: artichokes, asparagus, bell peppers, celery, chick peas, chilies (all types), chives, garlic, ginger, fava beans, fennel, olives (all types), onion, parsnips, leek, spinach, squash, spring onions, sweet potatoes, turnips

Fruits: all dried fruits, avocados, bananas, capers, dates, guavas, grapes, mangos, melons (all types), papayas, peaches, persimmons, raisins

Seeds and Nuts: almonds (with skin), cashews, hazelnuts, mustard seeds, pecans, pine nuts, pistachios, sunflower seeds, walnuts

Grains: bread, bulgar, flour, pastas, rice (white and brown), rye, wheat, white bread, yeast

Oils: almond, avocado, castor, mustard, olive, peanut, soy, walnut

Beverages: alcohol, green tea, herbal teas, hot water, juices (see fruit)

Spices & Herbs: aniseed, bay leaf, black pepper, cayenne pepper, celery seed, cinnamon, cloves, coriander, cumin, dill, fenugreek, fennel, garlic, ginger, lavender, marjoram, mint, nutmeg, oregano, paprika, parsley, peri peri, red chili, rue, saffron, sage, garam masala, curry powder, tarragon, turmeric, salt, white pepper

Desserts: all sweets, biscuits, candy, cakes, chocolate, sugar

Other: all bran cereals, broths, honey, mayonnaise, molasses, pepper or chili-based sauces, soy sauce

Cooling ❨Lower Energetic❩ Foods And Drinks

Meat, Poultry & Fish: beef, crab, duck, goat (female), mussels, pork, rabbit, salmon, shellfish, shrimp, snails, tripe, veal, venison, white fish (general)

Dairy Products: buttermilk, egg whites, coconut milk, cow’s milk, goat’s milk, margarine, soy milk, yogurt

Vegetables and Beans: beans (all types), beets, beetroot, broccoli, brussel sprouts, butternut squash, carrots, cabbage, cauliflower, cucumber, eggplant, green beans, lettuce, mushrooms (all types), okra, peas, potatoes, pumpkin, radish, rhubarb, sauerkraut, soy beans, sprouts, swiss chard, tofu, turnips, zucchini

Fruits: all sour fruits, acai, apples, apricots, blackberries, blueberries, cherries, coconuts, cranberries, figs, grapefruits, kiwis, lemons, limes, melons, mulberries, oranges, pears, pineapples, plums, pomegranates, prunes, quince, raspberries, strawberries, tomatoes, watermelon

Seeds and Nuts: almond (no skin), corn, macadamia, popcorn, poppy seeds, pumpkin seeds, sesame seeds, tahini

Grains: barley, corn flour, couscous, lentils (all types), oats, quinoa, rice (all types), semolina

Oils: canola, coconut, corn, sesame, vegetable

Beverages: coffee, ice, milkshakes, sour fruit juices, water

Herbs & Spices: basil, cardamom, coriander (cilantro), cumin, jasmine, rose, tamarind, vanilla

Desserts: custard, gelato, ice cream, refined sugar, rose water

Other: bitter foods and condiments, all kinds of vinegars, peanut butter, pickles, sour things, tomato sauce, truffles, worcestershire sauce

7 Tips For A Healthier Diet

  1. Foods and drinks consumed should be compatible with our Mijaz (inborn nature) to reach our best physical, mental and spiritual health.
  2. Foods and drinks consumed should be all natural, organic, non-GMO, non-GE, unrefined, unprocessed, and non-manufactured.
  3. Foods and drinks consumed should be easily digestible with sufficient nutrients to meet the body’s needs, i.e. daily servings of fruits, vegetables, water, vitamins etc.
  4. Foods and drinks we consume should be compatible with the seasons and our geographic location. Ripe produce is the best for our Mijaz and overall health.
  5. Foods and drinks should be consumed in an order that won’t disrupt the digestive process. Eat the quick to digest foods first, then the slow to digest foods second.
  6. Cook with nourishing natural foods and flavors. This is because nourishment is best for the body when it has the most agreeable flavor with our palette since the walls of our stomach and our power of retention jointly apply themselves better to a food of good substance.
  7. Light exercise and movement before a meal will help to improve digestion since your stomach will be preheated and ready to receive the food, similar to how we preheat an oven prior to cooking our food for even cooking temperatures and best results.

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