Grundy County Memorial Hospital | Live Well | Winter 2020

Information in LIVE WELL comes from a wide range of medical experts. If you have any concerns or questions about specific content that may affect your health, please contact your health care provider. Models may be used in photos and illustrations. 2020 © Coffey Communications, Inc. All rights reserved. The Mediter- ranean diet is a pattern of eating that reflects the tra- ditional culture of the coun- tries—Italy, Greece, Spain and France— bordering the Mediterranean Sea. It’s based on plant food such as fruits, vegetables, whole grains, olive oil, beans, nuts, legumes, seeds, herbs and spices. Moderate portions of poultry; eggs; cheese and low-fat dairy, particularly yogurt, make up meals. Meats and sweets are included less often. Fish is a staple. Key to this healthy lifestyle is how food is eaten. Satisfying meals are enjoyed with others and snacking is minimal. Dietitians confidently recommend this eating pattern, acknowledg- ing the host of health benefits it provides. Good research continues Introduce the flavor of the Mediterranean to your meals by sampling the advice and recipes on . Discover five ways to eat fish, recip e suggestions and more! Standard U.S. Postage PAID Grundy County Memorial Hospital 201 E. J Ave. Grundy Center, IA 50638 Adam Scherling Administrator Keely Harken Communication & Foundation Program Manager Newsletter Editor Crystal Petersen Wellness Program Manager LIVE WELL is published as a community service for the residents of the service area of Grundy County Memorial Hospital, 201 East J Ave., Grundy Center, IA 50638,, 319-824-5421 Me! Hiking in Greece with my sis. to consistently show the Mediter- ranean diet’s impact in preventing and reducing chronic disease such as type 2 diabetes, high blood pressure, cardiovascular disease and just about anything else—including promoting weight loss. Recently I had the opportunity to spend time in Greece and experience the Mediterranean lifestyle firsthand. Walking was easier than driving, Living and eating the Mediterranean Way BY CR YS TA L P E T E R S E N , GCMH R EG I S T E R E D D I E T I T I AN / NU T R I T I ON I S T How to do the “Mediterranean way” in Iowa: Eat three satisfying meals each day. If you do get hungry, eat a snack such as nuts, whole fruit or vegetables. Drink water. Replace sugary sodas and sugary fruit drinks with water; drink water between meals. Enjoy coffee and tea without sugar. Eat fruit for dessert. Eat fish three times each week. Enjoy meals with others, and close the kitchen between meals. Get plenty of exercise. Optional: One glass of red wine daily. rugged landscape nudged my heart rate up; markets showcased beauti- ful fruits, vegetables and whole-grain breads; and fresh fish was plentiful. Slower, satisfying meals eliminated cravings and any need to snack, de- spite all my exercise. My favorite part is this is in no way a “diet.” It’s a flavor- ful, satisfying lifestyle. Sources: Academy of Nutrition and Dietetics; American Institute for Cancer Research