Weekly Health Message – Does the AHA recommend a Mediterranean-style diet?

Weekly Health Message – Does the AHA recommend a Mediterranean-style diet?

“Mediterranean diet” is a generic term based on the traditional eating habits in the countries bordering the Mediterranean Sea.

A Mediterranean-style diet can help you achieve the American Heart Association’s recommendations for a healthy dietary pattern that:

  • Emphasizes vegetables, fruits, whole grains, beans and legumes.
  • Includes low-fat or fat-free dairy products, fish, poultry, non-tropical vegetable oils and nuts; and
  • Limits added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats.

This style of eating can play a big role in preventing heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol and high blood pressure. There is evidence that a Mediterranean diet rich in virgin olive oil help the body remove excess cholesterol from arteries and keep blood vessels open.



Weekly Health Message – Stay Fit During the Holidays!

Weekly Health Message – Stay Fit During the Holidays!

The winter holiday season is the most critical time for weight gain. On average we may gain about one pound within a short time between Thanksgiving and New Year’s Day. Even if you only gain 1 pound during the holiday season, the weight adds up and can reach 10 to 20 pounds over a decade.

Here are some of the tips you can follow to stay active:

Set Goals: The holidays can get so busy and hectic that an important activity such as exercise might simply fall to the wayside. To avoid forgetting about workouts, make exercise appointments on your calendar, and keep these appointments just as you would any other. Be realistic with your exercise goals and be consistent. For example, if you’re having trouble getting motivated, commit to at least 10 minutes of exercise per day.

Play with Kids: During the holiday season, you’re likely to be around more small children than usual. Take advantage of having the little ones around and try to feed off of their holiday excitement. You can chase the active toddlers around the house or take the older kids on a stroll around the neighborhood to check out holiday decorations. You’ll be squeezing in a workout during the manic holiday season, and it’s likely that the kids will put you in the holiday spirit.

Work out Indoors: Working out can be difficult during the holidays for people who like to exercise outdoors. Taking a walk or going for a run might be next to impossible in freezing temperatures. Climb up and down the stairs in your house for a good cardio workout. Focus on weight training, Palates, yoga or invest in some fitness videos to stay trim during the holiday season. You could even put some of these items on your gift wish list.

Wear a Pedometer: It’s important to keep track of how active you are during the holidays. Chances are that when it’s chilly and dark outside as you’re leaving the office, you’re going to be less active than when it’s warm and sunny when you head home from work. To make sure you’re staying active during the winter season, wear a pedometer to keep track of how much you’re moving around.

For more information about physical activities please visit: https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm