Tag Archives: omega-3 fats

May201202

Linda McDonald

0

10 Basic Foods of the Mediterranean Diet

Following the Mediterranean Diet is easy if you have the right foods in your kitchen. Mix and match the following foods to prepare many delicious dishes. Add fresh vegetables and crispy, whole-grain bread, and serve fruit for dessert.

Med Diet Pyramid


Olive Oil is a healthy monounsaturated fat filled with vitamin E and antioxidants. Choose extra virgin olive oil for drizzling, dipping or cooking

 

Balsamic Vinegar contains antioxidants and can suppress your appetite. Combine balsamic vinegar with olive oil for salad dressings and marinades.

 

Herbs and Spices (Red Peppers, Thyme, Oregano, Rosemary, & Cinnamon) contain antioxidants and flavonols. Sprinkle generously to add flavor to salad dressings, marinades, sauces, etc.

 

Pasta is the basis of many Mediterranean dishes. Choose whole-grain pasta filled with fiber, complex carbohydrates, and B vitamins. Enjoy pasta drizzled with olive oil or covered with tomato sauces or pesto.

 

Brown and Wild Rice are more whole-grain, complex carbohydrates that provide fiber and B vitamins. Rice is a basic ingredient for casseroles, soups, and side dishes.

 

Tomatoes contain lycopene, a potent antioxidant, and vitamin C. Cooking intensifies the antioxidants, but fresh is great too. Use in salads and sauces.

 

Garlic is a potent source of vitamin C, potassium, and antioxidants. Add garlic to sauces, salad dressings, and marinades or drizzle with olive oil and roast.

 

Cheese and Yogurt are protein powerhouses. Yogurt contains pre- and probiotics and is a beneficial bacteria for digestive health. It protects and strengthens bones. Sprinkle small amounts of strong-flavored cheese on salads, pasta, and casseroles.

 

Legumes (Beans & Nuts) are a great source of protein, fiber, and healthy fats. Substitute beans for red meats. Eat nuts in moderation because they are high in calories.

 

Fish, especially fatty fish, such as salmon, is a great source of heart-healthy Omega-3 fatty acids. Plan for 2 to 3-ounce servings several times a week.

 

For more tips on the Mediterranean Diet and Mediterranean Diet Handouts to assist you and your clients shop for health, check out our Mediterranean Diet Handouts- which for a limited time are 35% off if you buy the entire set!

Feb201124

Linda McDonald

1

Is it Summer Yet? Offset Winter Blues with Food.

Are you suffering from the winter blues? If you’ve noticed changes in your appetite, energy levels, and sleep habits, you may have seasonal affective disorder (SAD). The exact cause of SAD is unknown, but may be related to a hormonal imbalance or ambient temperature and light changes.
As with many other health issues, changing your dietary habits can help treat this condition. Increasing your intake of certain nutrients is a great place to start. Production of serotonin – a key signaling molecule in the brain that helps regulate appetite, mood, and sleep – may be increased by boosting your intake of foods rich in vitamin D, folate, and vitamin B12.
 
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Jan201124

Linda McDonald

1

Omega-3s and My Brain

As my body ages and I enter “senior” status, I have become conscious of every name I can’t remember and every item I misplace and wonder if my brain is losing some of its function. You may be having the same concerns.
                To make sure my brain functions properly, I am striving to include omega-3 fatty acids in my diet by sprinkling ground flaxseeds onto my yogurt every morning and cooking or ordering salmon whenever possible. Ground flaxseeds can be sprinkled in everything from soups to sauces to meatloaf and included in baking recipes for breads, muffins, and even cookies. Hodgson Mill Milled Flaxseed is a good brand and it even comes in Travel Packs.
 
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Jan201119

Linda McDonald

0

2011 Food & Health Trends & Predictions–Not a Sweet Future

This past year we saw an update of the U.S. Dietary Guidelines with a lifestyle approach that focuses on a total diet that is energy balanced and nutrient dense. The first Action item listed is to reduce the incidence and prevalence of overweight and obesity of the US population by reducing overall calorie intake and increasing physical activity.
 To do this the emphasis will be on reducing the intake of foods containing added sugars and solid fats. The food industry will be encouraged to offer health-promoting foods that are limited in added sugars and refined grains and served in smaller portions.
Another concern is the rising incidence of diabetes both in adults and children. According to a report by the U.S. Centers for Disease Control and Prevention, the number of American adults with diabetes could double or triple by 2050 if current trends continue. This prediction is really depressing when you consider the growing number of children who already have the condition, once described as adult onset diabetes. To help control this trend, obesity in children will be a major focus this year and sugar a major target.

 

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