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Speaker 1: Oh hello, thanks for joining us today. I hope you

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Speaker 1: are feeling healthyish. Of course you have tuned into the

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Speaker 1: daily podcast from Body and Soul with me Felicity Halle

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Speaker 1: and joining us in the studio is the effervescent Sarah DeLorenzo.

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Speaker 1: She has yet another book out. This one is called

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Speaker 1: My Mediterranean Life and yes we are talking the fundamentals

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Speaker 1: of the med diet and we get her verdict on

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Speaker 1: the planetarian diet. Have you heard of this one? It's

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Speaker 1: a goody. Now if you like what you hear from

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Speaker 1: Sarah listening to Extra Healthy Ish, where she shares how

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Speaker 1: you can incorporate Mediterranean eating and living into a busy lifestyle,

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Speaker 1: you can catch that one where we get your podcasts.

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Speaker 2: Sarah hio you. I'm very well and thank you so

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Speaker 2: much for having me to now.

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Speaker 1: Congratulations on your what another book is this?

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Speaker 2: This is book and today is publication day, so it's

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Speaker 2: a very special day. It always as an author, it

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Speaker 2: feels like a birthday or Christmas. Like I woke up

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Speaker 2: this morning and I was like, what day is it today? Oh? Yeah,

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Speaker 2: it's publication day. Because there's that big build up you

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Speaker 2: have with the well, the whole journey I mean you

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Speaker 2: think of a journey as an author where it starts

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Speaker 2: with the idea and the concepts and the flat plan

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Speaker 2: and the writing and the editing and the design and

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Speaker 2: the emotional journey that goes along with it, and then

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Speaker 2: all of a sudden it's done. There's been the pre

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Speaker 2: order campaign, and you think it's here, it's out, it

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Speaker 2: can never come back. I've put it out there, and

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Speaker 2: this book's really special.

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Speaker 1: Well, let's talk about this fabulous new book, Mediterranean.

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Speaker 2: Yeah, so it was interesting. Why it's an interesting journey

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Speaker 2: on how we got to this book and how we

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Speaker 2: chose this. So we hadn't planned this. The plan with

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Speaker 2: my publisher was to do very similar to the Gut

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Speaker 2: Repair Plan, the Mediterranean Plan. And I sat down and

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Speaker 2: I battled with it because I just said, Mediterranean isn't

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Speaker 2: a plan, it's a way of life. And as an author,

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Speaker 2: when I write, I go through that kind of journey

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Speaker 2: of you know, I think a lot. I get really

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Speaker 2: immersed into the project. And I spoke to my publisher

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Speaker 2: and I said, I need to do something completely different.

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Speaker 2: I'm honestly feliciting of the world's worst liar, and I

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Speaker 2: just it was the only thing I could do was

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Speaker 2: right from my heart, and I felt confident enough in

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Speaker 2: my own journey to share personal stuff and personal journey

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Speaker 2: with food. And I actually thought about it a lot,

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Speaker 2: and it's probably my Greek background is actually and my

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Speaker 2: Greek upbringing is the very foundation of why I'm a

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Speaker 2: clinical nutritionist today, growing up Mediterranean and that appreciation.

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Speaker 1: Well, why is the med diet the best way to

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Speaker 1: eat for health?

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Speaker 2: Well we discovered, well, research is discovered in nineteen fifty

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Speaker 2: that all of a sudden, people were living They were

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Speaker 2: kind of looking at longevity around the world, and they

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Speaker 2: realized people around the Mediterranean were living eighteen ninety one

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Speaker 2: hundred and they were living with next to obesity, very

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Speaker 2: low amounts of like scarce amounts of cardiovascular disease. And

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Speaker 2: there are all of a sudden going hold on a minute,

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Speaker 2: what's going on here?

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Speaker 1: No modern lifestyle diseases?

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Speaker 2: Correct, absolutely, and what can we take away from this?

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Speaker 2: And I always say, with the Mediterranean diet, it's not

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Speaker 2: it's it's something that is not by design. It is

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Speaker 2: by default because people who live around that it is.

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Speaker 2: It's arid, it's rocky. You can't if you've been to

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Speaker 2: the Greek islands. You'll notice that it's quite windy, and

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Speaker 2: it's rocky, and it's and that it's there's cliffs and

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Speaker 2: they don't didn't have the land to be able to farm,

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Speaker 2: so they had to pick foods that were seasonal. It's

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Speaker 2: more fruit and vegetables and beans and legumes. And you

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Speaker 2: always think of Greeks and how proud they are of

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Speaker 2: their gardens and it's a very big thing. So that

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Speaker 2: is and it was really interesting. But you think about

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Speaker 2: why it is so amazing. It's it's the it's a

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Speaker 2: plant primarily a plant based diet. People often think of

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Speaker 2: the Mediterranean diet and they might think of like sort

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Speaker 2: of laki and and different things. It's actually it's primarily

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Speaker 2: plant based because meat was scarce because of because of

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Speaker 2: the landscape. So what are some.

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Speaker 1: Key foods of the Mediterranean diet and perhaps their health benefits?

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Speaker 2: So first, when like the first as soon as you

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Speaker 2: say that to me, one of the my first vision

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Speaker 2: is tomatoes.

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Speaker 1: Yes, it's like red, big, beautiful ripe tomatoes.

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Speaker 2: Taste Yes, that's my first vision is and and I'm

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Speaker 2: a very visual person, so straight away I think of

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Speaker 2: a beautiful ripe tomato and then I think of all

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Speaker 2: the wonderful lycopene in the tomato, which is an incredible

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Speaker 2: antioxidant that's really wonderful for prostate but also excellent for

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Speaker 2: our heart health, so it's a great antioccident And you

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Speaker 2: think about that two plus vitamin C as well, so

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Speaker 2: it's great for our immune system. And then I'd think

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Speaker 2: about things like feta cheese, of course, like I love feta,

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Speaker 2: and then that's like out of my cheese is like

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Speaker 2: I always think fetter is one of them. It's got

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Speaker 2: lower matter of fat in it that feta cheese has.

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Speaker 2: It's a great source of calcium as well as protein.

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Speaker 2: My other thought would, obviously I think about all the

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Speaker 2: different herbs like oregano that you think about in Greek cooking.

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Speaker 2: Lots of herbs dominate basil. Basils wonderful as and antioxid

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Speaker 2: and it's great for also lowering blood pressure and also

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Speaker 2: really good for lowering trugless rides too, so it's wonderful

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Speaker 2: for heart health. And tomato and basil together I think better. Well, yeah,

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Speaker 2: but they're a marriage made in food heaven because they're

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Speaker 2: both very cardio sort of what cardio bascular health. But

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Speaker 2: then I kind in my mind drives off to when

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Speaker 2: I think about my own childhood and what I was

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Speaker 2: brought up on. And I was brought up on a

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Speaker 2: lot of legumes, so where we would be brought up

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Speaker 2: on things like lentils, which which as a little girl Greek,

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Speaker 2: the greet did you eat them or they? Of course?

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Speaker 2: I hate them? No, I love them. One. I loved

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Speaker 2: all Greek food when I was I was very unusual

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Speaker 2: compared to when I think about.

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Speaker 1: I would just think, my say, five year olds, are

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Speaker 1: you serving me?

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Speaker 2: Mum? No, I've always been a good ada like that. Yeah,

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Speaker 2: I'm just and I'm going I'll explain why in a minute.

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Speaker 2: But I used to and this is a bit was

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Speaker 2: very risky in my house because my Papa would live

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Speaker 2: with us. But I would say, so lentil in Greek

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Speaker 2: is fucky, and I thought that was the best thing

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Speaker 2: to say that I would walk around say Papa, can

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Speaker 2: we have some fuck eats? It was the way that

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Speaker 2: I could swear without swear. It's so dumb, but anyway,

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Speaker 2: it was so funny. But I think about and as

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Speaker 2: I write this book, all those memories came flooding to me,

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Speaker 2: which was why every recipe has got a little story

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Speaker 2: in the book. But then I think about, you know,

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Speaker 2: we had so many legumes in my house growing up,

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Speaker 2: and legumes are affordable daily two to three times a week.

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Speaker 2: Split pea which is a like a squirrespee called father

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Speaker 2: which is basically like periods, but peas would have that

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Speaker 2: every Saturday. Greens dominated, so the wild greens were really big,

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Speaker 2: and my paple grew them. Of course, I can't even

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Speaker 2: forget the amount of olive oil. Olive oil was always

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Speaker 2: on our table, next to salt and pepper, so you

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Speaker 2: always had We always had the pora there. There was

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Speaker 2: always beautiful bread, and it was the dipping and then

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Speaker 2: we often he used to actually put a little dish

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Speaker 2: of v and dice up a bit of red onion

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Speaker 2: in there as well. So all of that food was

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Speaker 2: very dominant. But you think of olive oil, I mean,

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Speaker 2: it's got oliocancel in it, it's got a leak acid

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Speaker 2: in it, wonderful for heart, anti inflammatory and people in

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Speaker 2: Greece and also longevity. All that omega three people in

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Speaker 2: Greece would have up to I always tell my patients

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Speaker 2: medicinally try to get two tablespoons a day. People in

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Speaker 2: grease have up to six tablespoons a day of olive

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Speaker 2: extraversionally well, yeah, which is a lot when you think

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Speaker 2: about it. But it's the salads. It's the I'm thinking

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Speaker 2: how because it can be a little bit if you

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Speaker 2: try to drink it straight or if you've noticed you've

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Speaker 2: ever had it and you think.

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Speaker 1: Well, I think the TikTok trend was taking shots.

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Speaker 2: Yeah, I can shot off. It was been debunked. Ye,

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Speaker 2: it's experts. You can't do shots. But if you think

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Speaker 2: about absorbing, enjoying the end of a meal and swishing,

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Speaker 2: getting a bit of bread and mopping up the plate, delicious.

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Speaker 2: That's one of my favorite That's actually one of my

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Speaker 2: favorite rectis in the book is a Catherean salad because

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Speaker 2: it's got the rusks the PUCKSI mother are, which is

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Speaker 2: a Greek rask, all in the bottom, and at the

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Speaker 2: end of it you actually get to you get to

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Speaker 2: eat the rusk that's absorbed, or the salad dressing. And

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Speaker 2: which is it's so good now dreaming of it now.

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Speaker 1: I wanted to get your thoughts. I recently read a

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Speaker 1: review calling for world recognition of the planetarian diet. So basically,

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Speaker 1: I mean so many, there were so many studies. I

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Speaker 1: think it's the most study diet, the Mediterranean diet, and

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Speaker 1: you know, obviously we all know that it's wonderful for

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Speaker 1: our health. So this planetarian diet is basically the principles

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Speaker 1: of the med diet, but adapted to each country's locally

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Speaker 1: available foods. I mean, I think this is fabulous. Yeah,

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Speaker 1: so tell me what are your thoughts about it? And

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Speaker 1: how can we make the Mediterranean diet work in Australia

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Speaker 1: with our produce.

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Speaker 2: We can so easily. I mean, I give me a

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Speaker 2: challenge and I will give you a solution. And I

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Speaker 2: absolutely love this. So bringing the Mediterranean diet in first

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Speaker 2: and foremost people forget. They often think because like sometimes

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Speaker 2: certain like fish can be expensive for example, and you

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Speaker 2: can look at the budget as well, salmon, and salmon

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Speaker 2: is fright for leg I bought it. I bought two

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Speaker 2: filets the other day and it was twenty two dollars

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Speaker 2: and I was looking at it. I was like, that's

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Speaker 2: two filets. But you can get cheaper cuts of fish,

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Speaker 2: but not only forgetting it, don't you know? I always

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Speaker 2: say to people, tinfish is fine in moderation. I mean

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Speaker 2: it's not my preference. But you know, if you did

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Speaker 2: that once a fortnight or twice a fortnite to balance

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Speaker 2: out a meal, you can still use tinfish other things.

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Speaker 2: Not forgetting legumes, like people forget when they make soups

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Speaker 2: and stewice and even like piluffy which is salads and

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Speaker 2: salads and stuff. You can always bring legumes in it.

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Speaker 2: Like they're a dollar. They're seriously so cheap, and they've

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Speaker 2: full of protein. Chickpeas as well. I mean, there's like

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Speaker 2: they're an excellent source of protein. Plus we know they're

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Speaker 2: amazing for guts. So I always had to people think

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Speaker 2: about that. And the other thing I encourage people to

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Speaker 2: do to bring to live Mediterranean in Australia is do

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Speaker 2: what Mediterranean people do, shop seasonally. So when you learn

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Speaker 2: so it's when you learn seasonal eating, you can actually

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Speaker 2: you will save. I'm a seasonal eater. First of all,

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Speaker 2: it's what your body needs at that time of year.

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Speaker 2: You think about potatoes in winter and to get to

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Speaker 2: all those kind of root vegetables to help keep you warm,

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Speaker 2: but you think about citrus in winter to support your

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Speaker 2: immune system because of the weather changes, all the leafy

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Speaker 2: greens that come out in spring that we have in

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Speaker 2: all of our salads, which are great for supporting detox pathways.

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Speaker 2: You think of melons in summer which are hydrating. You

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Speaker 2: think of avocados and olives in autumn to fatten us

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Speaker 2: up for winter. It's all logical eating. But the thing

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Speaker 2: is you will save so much money. And I always

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Speaker 2: said to my patients when I'm presenting about learning season

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Speaker 2: or eating it is what is at the front of

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Speaker 2: the supermarket. It's not because the buyer there had a

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Speaker 2: bad day and ordered too many avocados or too many

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Speaker 2: many rawberries. It's because they're in season locally like locally farmed.

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Speaker 2: They're harvested when they're ripe, and they're nutrient dense, so

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Speaker 2: they are delicious. So produced when it's harvested, when it's ripe,

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Speaker 2: and it's prime nutrient density. So it's and I just say,

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Speaker 2: just shop at the front of the supermarket and make

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Speaker 2: recipes according to that so and over time you will

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Speaker 2: save so much money the foods had minimal transportation. Then

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Speaker 2: there's the other side of things, so looking at legging

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Speaker 2: seasonal produce, different cuts of meat, different cuts of proteins,

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Speaker 2: not forgetting You can also use other things like tofu,

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Speaker 2: which is cheap to kind of accelerate the nutritional profile

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Speaker 2: of a meal, and frozen options too, which are a

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Speaker 2: lot cheaper. But think about the Mediterranean because it's not

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Speaker 2: just what you eat. It's a holistic approach. Think about

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Speaker 2: preparing food together, sitting down together, making it a part

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Speaker 2: of life culture, No phones, the togetherness, the warmth, the

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Speaker 2: friendship that entire, feeling, the hydration, a little bit of

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Speaker 2: red wine and just celebrating life, love, being together and

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Speaker 2: beautiful food. And that's that's I'm Sarah.

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Speaker 1: Thank you for coming, going to help, thank.

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Speaker 2: You, thank you for having me. It's always a pleasure,

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Speaker 2: mark my words.

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Speaker 1: People. I think we'll hear more about the planetarian diet

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Speaker 1: over the next couple of years. If you want to

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Speaker 1: hear more from Sarah Well, read more from Sarah grab

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Speaker 1: her new book. It is called My Mediterranean Life and

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Speaker 1: it is out now. If you do have any ideas

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Speaker 1: for upcoming epps for Healthy Ish or Extra Healthy Ish,

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Speaker 1: dm me across social media at Felicity Harley, anything else,

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Speaker 1: head to Body andsoul dot com. Do you follow us

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Speaker 1: on socials? G of our print edition which is our

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Speaker 1: in your local Sunday paper. Thanks again for listening, and

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Speaker 1: stay healthy ish