November 18, 2015
Not all four letter words are associated with bad or negative connotations. For example, the four letter words of which I am thinking are play, dogs, and love. These typically create feelings of happiness, joy and fun. However, the four letter word “diet” can be considered a “bad” word that may conjure up emotions of frustration, anxiety, or feelings of self defeat even before action has been taken to address the issue.
Diet fads and crazes come and go, can be difficult to commit to, expensive, time consuming and be crazy in calorie counting. They often include little flexibility in our day to day eating routines and/or habits. If this sounds intimidating, fret not there has been a STYLE of eating, rather than a formal diet, that has been in existence for thousands of years and has proven to be heart and brain healthy, mood elevating, and decrease our odds of obtaining diseases associated with inflammation (i.e., heart disease, Type II Diabetes, and dementia).
The Mediterranean diet was what most of our ancestors consumed. We too, can benefit from this Mediterranean movement and empower our bodies and minds to becoming healthier. So here are the facts: we need to consume a more colorful diet consisting of fruits and vegetables, a variety of whole grains and legumes, eggs, dairy, fish, nuts and seeds. In return, these selections of food will help clean our arteries, decrease our blood pressure, boost our immune system, and provide an array of anti-oxidants that will help ward off diseases.
The Mediterranean diet averages 35% to 40% of its daily calories from fat, but these types of fats are considered heart healthy because they are unsaturated fats and come from, but are not limited to, the following items: nuts (walnuts, hazelnuts, almonds), olive oil, avocado oil or grape seed oil. These can help to lower our LDL, or “bad” cholesterol levels. Our omega-3 fatty acids should preferably come from the seas rather than a supplement. Examples include forms of albacore tuna, herring, salmon and sardines and should be consumed in 2 (3.5 oz) servings per week.
SLOWLY eating, an important key for weight control, and small Mediterranean portions of food throughout our day will keep our glucose levels in check, keep our minds active, and our bellies full. Eating protein-rich foods (fish, nuts, dairy) helps build muscle and consuming spices like cumin, rosemary and garlic will help boost our antibodies in our Immune systems.
Good food alone isn’t the only key to a healthy life. One must move! Be active throughout your day. Be consistent. Join a class at Fortius as we have lots to choose from! We will teach you how to exercise with proper form and technique, to strengthen, to burn calories, keep you accountable as well as keep you coming back for the results. We can even discuss nutrition with you based on your personal goals.
Following through with the professionals at Drevna PT Associates and Fortius will educate and empower you through the necessary steps you need to take to become a healthier version of you. We want to be part of your transformation.
Please contact us. We look forward to working with each one of you!
Amy Finnegan, PTA