Beyond the Mediterranean Diet: What I Learned About Living Well in Italy

September always feels like a reset.

Summer winds down, schedules pick back up, and we’re often tempted to jump right back into the hustle, back to packed calendars, busy workdays, school schedules and meals squeezed in between everything else.

But after spending time in Italy this summer, I’m thinking about a different kind of reset.

One inspired by the way Italians weave movement, fresh food, connection and enjoyment into everyday life.

When we hear “Mediterranean diet,” we often think about the food: colorful vegetables, olive oil, fresh herbs, fish, beans, whole grains and fruit.

But while I was in Italy, I kept thinking about something bigger.

The Mediterranean lifestyle isn’t just about what you eat. It’s about how you live.

And as we head into a new season, I think there is a lot we can bring home with us.

Movement Was Just Part of the Day 🚶‍♀️

One of the first things I noticed in Italy was how much we moved without intentionally exercising.

We walked everywhere. Through cobblestone streets, up hills, around towns, to restaurants, through train stations, and up what felt like endless flights of stairs!

Our average was more than 10,000 steps every day, but most of that movement didn’t feel like exercise. It was simply part of exploring and getting where we wanted to go.

It reminded me that movement doesn’t always have to happen during a scheduled workout. Walking to dinner counts. Taking the stairs counts. Exploring your neighborhood counts. Getting outside between meetings counts.

As we head into fall and our routines become busier, maybe the question isn’t always, “How can I fit more exercise into my day?”

Maybe it’s, “How can I build more movement into the life I’m already living?”

Fresh Food, Simply Prepared 🍋🌿

The food in Italy was another reminder that healthy eating doesn’t have to be complicated.

Fresh vegetables were everywhere. Zucchini, tomatoes, eggplant, greens, beans and other seasonal ingredients were prepared simply and allowed to shine. Fresh herbs, garlic, lemon and good olive oil added incredible flavor without requiring a long ingredient list.

And while we certainly enjoyed pasta, seafood, cheese and meat during our trip, meat wasn’t always the centerpiece of the meal. There was a beautiful balance of plant foods, grains, legumes and other ingredients that made meals satisfying without feeling heavy.

That’s one of the things I love about the Mediterranean approach to eating. It’s not about restriction. It’s about abundance of real, nourishing food.

It also reminded me that sometimes we make healthy cooking harder than it needs to be. A few fresh ingredients, a little olive oil, some garlic, herbs and lemon can turn a very simple meal into something delicious.

A Taste of Italy: Zucchine alla Scapece

One of my favorite examples is Zucchine alla Scapece, a simple southern Italian dish featuring zucchini, fresh mint, garlic, olive oil and vinegar, with a little lemon for brightness.

It’s humble food, but it is full of flavor. And it captures something I experienced throughout Italy: you don’t need a long ingredient list to make food memorable.

Zucchine alla Scapece

Ingredients

4 medium zucchini, sliced into thin rounds
2 cloves garlic, thinly sliced or minced
2 tablespoons fresh mint, chopped, plus more for serving
2 tablespoons extra-virgin olive oil, plus more as needed
1–2 tablespoons white wine vinegar
1 tablespoon fresh lemon juice
Salt and freshly ground black pepper

Directions

Slice the zucchini into thin rounds. Lightly salt and let them sit for about 15–20 minutes, then pat dry.

Heat olive oil in a large skillet over medium-high heat. Cook the zucchini in batches until lightly golden and tender, then transfer to a serving dish.

Add the garlic, mint, vinegar and lemon juice to the warm zucchini and toss gently to combine. Let it sit for at least 15–20 minutes so the flavors can come together. It can also be refrigerated and served chilled or at room temperature.

Finish with fresh mint, a drizzle of good olive oil and freshly ground black pepper.

Simple. Fresh. Flavorful.

That’s Mediterranean-inspired eating at its best.

Connection Is Part of Living Well ❤️

Perhaps what struck me most wasn’t something I saw on a plate.

It was something I saw outside.

People were out.

Even during the week, streets and piazzas were filled with people walking, talking, meeting friends, sitting at cafés and sharing meals. There was a feeling that gathering with other people wasn’t something reserved for the weekend or a special occasion. It was simply part of everyday life.

I didn’t notice the same constant emphasis on convenience and rushing home. I didn’t see the same obvious presence of delivery culture that has become so familiar to us at home.

Instead, people seemed to be out living their lives together.

That observation stayed with me because we often separate health into categories: nutrition, exercise, sleep and stress management. But where does connection fit?

A meal with friends. Coffee with someone you care about. A walk with your partner. Sitting around the table a little longer.

These aren’t just pleasant extras. They are part of a healthy, meaningful life.

And as our calendars fill up again this fall, social connection is something worth protecting, not something to squeeze in only when everything else is finished.

Bringing a Little Italy Home 🇮🇹

I didn’t come home wanting to recreate every aspect of Italian life. But I did come home inspired by how naturally some of these healthy habits seemed to fit into everyday living.

What if we looked for more opportunities to walk rather than always drive? What if taking the stairs became part of the day instead of an inconvenience? What if we made fresh food easier by keeping simple ingredients on hand and using herbs, lemon, garlic and olive oil to make them exciting?

And perhaps most importantly, what if we made more room for people?

Instead of always ordering dinner and eating separately, maybe we invite someone over. Instead of rushing through a meal, maybe we linger at the table. Instead of waiting for the weekend to connect with friends, maybe we make Tuesday night count, too.

These aren’t dramatic lifestyle changes. They’re small choices that can make everyday life feel a little more nourishing.

A Different Kind of September Reset

Maybe your September reset doesn’t need to be another list of things you need to fix.

Maybe it’s an opportunity to return to a few basics.

Take a walk.
Cook something fresh.
Invite someone to dinner.
Sit at the table a little longer.
Take the stairs.
Put your phone away and enjoy a conversation.

Healthy living doesn’t have to mean adding more rules to your life. Sometimes it means getting back to the basics.

Fresh food. Daily movement. Meaningful connection. And making time to actually enjoy the life you’re working so hard to be healthy for.

That’s the Italian inspiration I’m bringing home with me this September.

What if your healthiest fall isn’t about doing more, but about living a little more intentionally? 🇮🇹❤️

~Suzy, Shine Health Collective