How
often have you heard that you should start following a Mediterranean diet? But do
you know what that really means? And if you do, how often do you follow it? I you’re
like me, you may have found it hard to give up the pizza and ice cream.
But there
are good reasons to follow a Mediterranean Diet. According to the websites Medline
Plus (the U.S National Library of Medicine website which does not include
annoying ads!) and the Mayo Clinic, the Mediterranean Diet is a heart-healthy
eating plan that may lead to more stable blood sugar, lower cholesterol and
triglycerides, and a lower risk for heart disease and other health problems.
So if you
want to follow a Mediterranean Diet what should you eat?
You
should serve plant-based meals with just small amounts of lean meat and chicken;
more servings of whole grains, fresh fruits and
vegetables, nuts, and legumes (You should aim for 7 to 10 servings a day
of fruit and vegetables); foods that
naturally contain high amounts of fiber such as grain bread, cereal
and pasta; and plenty of fish and
other seafood such as fresh or water-packed tuna, salmon, and trout which
are healthy choices rich in omega-3 fatty acids, a type of polyunsaturated fat
that may reduce inflammation in the body and also help decrease triglycerides,
reduce blood clotting, and decrease the risk of stroke and heart failure.
I addition when preparing your meals use olive
oil as the main source of fat. Olive oil is a healthy, monounsaturated fat which
has been found to lower total cholesterol and low-density lipoprotein (LDL or
"bad") cholesterol levels. Nuts and seeds also contain monounsaturated
fat. And try spicing it up. Herbs and spices boost flavor and lessen the need
for salt.
Now that
you know what you should eat, what shouldn’t you eat or eat only in small
amounts?
Limit
your intake of red meat. If you eat meat, make sure it's lean and keep portions
small. Throw allow the Halloween candy and avoid other sweets and desserts. Moderate
amounts of dairy, poultry and eggs. (Eat low-fat Greek or plain yogurt and
small amounts of a variety of cheeses.) Avoid butter - and instead of putting
butter or margarine on bread, try dipping it in flavored olive oil.
If you
aren’t following a Mediterranean diet, try it. Many people who switch to this
style of eating say they'll never eat any other way – although I’ll still have
to have my occasional bowl of ice cream!
I
recently heard from Rod Runyon that the Columbia Gorge Veterans Museum on
second street needs volunteers and board members – and you don’t have to be a
veteran to volunteer. Show your appreciation to our veterans by volunteering. The
museum is open Tuesday through Saturday from 1:00 to 5:00.
Last
week when I mentioned the St. Peter’s and the Center’s Holiday Bazaars on the
23rd; and the Mosier Holiday Fair on November 30th and December 1s (that’s
a gentle reminder), I forgot to include Habitat for Humanity’s Annual Christmas
Bazaar from 10 to 2 on Saturday December 7th at UCC on 5th and Court.
Besides hosting a variety of vendors, there will be serving their popular
luncheon that includes your choice of soup and pie. It all goes to support the
good work of the Columbia Gorge Habitat for Humanity – building homes and
community.
The
expression seldom heard anymore is “Knee high to a grasshopper” but as Lana
Tepfer points out, that’s still higher than a “snake’s belly”. I received
correct answers from Becky Roberts, Laura Comini, Sandy Haechrel, Sam Bilyeu,
Louise Wooderson, Lana Tepfer, Rhonda Spies, Cheri Brent, Kim Birge, Darlene
Marrick, Jeannie Pesicka and Alice Penman this week’s winner of a quilt raffle
ticket.
Switching
to the subject of dance, for this week’s “Remember When” who was the American
ballroom dancer and businessman whose name is most often associated with the
dance studio chain that bears his name and in 2019 celebrated more than 100
years of teaching dance across the globe? Email your answer to
mcseniorcenter@gmail.com, leave a message at 541-296-4788 mail it with a DVD of
the film Top Hat - the 1935 American screwball musical comedy starring Fred
Astaire and Ginger Rogers.
Well,
it’s been another week, weaving and bobbing when trouble heads my way. Until we
meet again, keep your spirits up and the barking dogs down.
Commandment
#12 for growing older, “When you were a child, you thought nap time was
punishment. Now it feels like a mini
vacation."