The Daily Five by Katerina (Katina) Mountanos

As the founder of Kosterina, Katina combined her experiences with Greek superfoods and the Mediterranean lifestyle, her deep knowledge of wellness, and a proactive approach to health to create the Modern Mediterranean Diet. As many know, the traditional Mediterranean diet is plant-forward, olive oil-centric diet that includes a wide variety of vegetables, nuts, legumes, limited amounts of clean fish, chicken and meat. Katina’s Modern Mediterranean Diet is defined as:

The Modern Mediterranean Diet = The Traditional Mediterranean Way of Eating + More Protein – Less Gluten

The Modern Mediterranean Diet is not a diet at all. It’s a simple way of eating that is delicious, satisfying and is ultra-protective for overall health. “We’re so excited to partner with Daily Dose to bring the Modern Mediterranean Diet to life. Our signature early harvest extra virgin olive oil is high in polyphenols that are proven to reduce the risk of chronic disease and this EVOO is at the center of all meals in the program.” 

Your weekly take-out and restaurant meals are probably not made with the same quality of ingredients you would use at home. Restaurant food is almost always made with seed oils, the veggies in their salads are probably not organic, their meat is probably not grass-fed, their salmon is probably farmed (not wild) and they are definitely using non-organic grains. These things matter more than we think and when we’re eating something frequently we should prioritize good high quality ingredients.

I’m all for a fun meal out with family and friends but just watch the frequency. Your Daily Dose Modern Mediterranean meal plan is of course a clean, easy way to make sure you’re eating clean AND adding in all your essentials.

Movement is medicine. I make sure that in addition to regular cardio and strength training workouts that I am walking at least 10,000 steps a day. One hack I’ve discovered is that whenever I am on a work call that does not require video, I take that call while walking. Small workout snacks throughout the workout day also help. 10 air squats between meetings or a short walk after lunch can be hugely beneficial when we do this regularly. 

Good health is not just about what you take OUT (ultra-processed foods, soda, low quality grains, etc) but equally important is to make sure you’re getting IN good, healing nutrients. 

As a mom of 3 and food company CEO, a daily smoothie the way I get in the essentials – AG1, fiber, greens, berries, a shot of olive oil, and high-quality protein (I aim for my ideal body weight in grams of protein per day, thank you Dr. Gabrielle Lyon). You can also use a smoothie to get in any relevant supplements you’re taking and they of course somehow taste amazing and keep me satiated!

Avoid gluten when possible. In the U.S., glyphosate and poor farming practices have left our soil depleted and grains do not have the same nutritional profile anymore. I’m sure many of you know that person who can eat all the bread and pasta in Italy but not one bite here in the U.S.? For many people gluten can be inflammatory and increase bloating and other uncomfortable symptoms. Even just a low-gluten diet can have significant health benefits – even for those who don’t present with GI symptoms. Make an easy swap when you can. There are numerous grains that are inherently gluten free such as quinoa, amaranth, rice and millet.

We now know just how critical a health microbiome is for our mental health and overall health. A good probiotic is essential to keep things moving so I prioritize pre- and probiotics daily. Look for probiotic formulas with different strains of bacteria that fit your needs. I like Seed Probiotics and also eat Coconut Cult probiotic yogurt daily! 

And because it was impossible to pick just 5, I’m also throwing in fish oil here. Omega-3 fatty acids are essential for brain health, heart health, and reducing inflammation in the body. They can be found in fatty fish like salmon and mackerel, but supplementing with a high-quality fish oil can ensure you’re getting enough of these important nutrients. They can support joint and skin health and also improve the health of your gut microbiome. And at the right levels, a good fish oil can be incredibly effective at healing a leaky gut. It is typically recommended to take 1,000mg per day but I take it a step further and we make sure that we’re also getting the recommended amount of DHA per day. (Turn the bottle around and make sure your brand has enough DHA). I recommend OmegAvail Ultra from Designs for Health.