Another Reason Why The Mediterranean Diet is Just So Great

From Medscape News, January 13, 2011
Older adults who stick close to a traditional Mediterranean diet (MedDiet) experience slower rates of cognitive decline as they age, new research suggests.

"...adherence to a Mediterranean diet is not only a heart healthy diet plan but also one that fosters a healthier functioning brain,” Christine C. Tangney, of the Department of Clinical Nutrition, Rush University Medical Center, Chicago, Illinois.  Their results were published online December 22, 2010, in the American Journal of Clinical Nutrition.
The researchers used a modified version of the Harvard food-frequency questionnaire to assess level of adherence to 2 dietary patterns. One was the traditional MedDiet pattern, which is rich in olive oil, fish, nuts, fruits and vegetables, and moderate amounts of wine and is low in dairy foods and red meat. The other was the Healthy Eating Index 2005 (HEI-2005), which is based on recommendations from the 2005 Dietary Guidelines for Americans.
The maximum score for the MedDiet, which would mean complete adherence, is 55, and participants' mean score was 28.2. The maximum score for the HEI-2005 is 100, and participants' mean score was 61.2.
Participants most likely to adhere to the MedDiet were white, nonsmokers, and multivitamin users, with higher educational levels and lower body mass index. Those with higher MedDiet scores had lower prevalence of stroke, hypertension, and depression and higher baseline global cognitive scores.
According to the investigators, a higher MedDiet score indicating closer adherence to this eating pattern was associated with slower rates of cognitive decline over time, after adjusting for age, sex, race, education, participation in cognitive activities, and energy.
"If we were comparing 2 persons with MedDiet scores or MedDiet wine scores that were 10 points apart, the person with the higher scores would appear to perform as if she or he were 3 years younger cognitively," the study authors note.
 
Here's Your Healthy Tip of the Day:  You don't have to be a professional chef, nor do you need to be a good cook to adopt a delicious and nutritious Mediterranean diet.  All you need to do is do a little research, go to the grocer and produce stores, and not be lazy about your meals.  Modern medicine will have us all living a lot longer than we previously thought possible and I don't know about you, but I'd like to have my wits about me as I move along that timeline!  If anyone would like to share some recipes, please do post them and help out other folks who wouldn't normally create their own meals!

Daily Nutrition Numbers and YOU

Ok...Here's Your Healthy Tip of the Day:  don't make me feel like I've wasted my time giving you the following information....it took quite a bit of time to type, so save it in your mobile unit, your computer and print out a copy.  Refer to the following information and see where you're at!

According to Cooking Light Magazine, the following is a daily nutritional numbers chart.  It's a pretty simple guideline to daily intake of certain important elements to good health.  Of course, individual health issues should be taken into consideration, such as pregnancy and lactating women.

Women ages 25-50
calories:  2,000
protein:  50g
fat:  65g or less
saturated fat:  20g or less
carbohydrates:  304g
fiber:  25g to 35g
cholesterol:  300mg or less
iron:  18mg
sodium:  2,300mg or less
calcium:  1,000mg

Women over 50
calories:  2,000 or less
protein  50g or less
fat:  65g or less
saturated fat:  20g or less
carohydrates:  304g
fiber:  25g to 35g
cholesterol:  300mg or less
iron:  8mg
sodium: 1,500mg or less
calcium:  1,000mg

Men over 24
calories:  2,700
protein:  63g
fat:  88g or less
saturated fat:  27g or less
carbohydrates:  410g
fiber:  25 to 35g
cholesterol:  300mg or less
iron:  8mg
sodium:  2,300mg or less
calcium:  1,000mg

Warm Weather is Here...Eat Light and Feel Great!

The warm weather has arrived and it's time to adjust our eating patterns and change up the food varieties.  Heavy meat dishes and winter vegetables should be out of your mindset and it's time to think about the beautiful colors of fresh fruits and vegetables this summer.  Don't know what to eat????  Think color palettes!
-Shrimp with mango slices, frissee, and beefsteak tomatoes - drizzled with balsamic vinegar (or fresh lemon) and olive oil.  Enhance with a sprig of mint.
-Brown rice with fresh lemon drizzled over it, served with 2 eggs over easy and steamed brocoli on the side with fresh sweet cherry tomatoes...oh yum yum!
-Freshly shucked peas, tossed in lemon scented fettucini with smoked trout, oyster mushrooms, rosemary infused seasalt and a bit of fresh light creme.  Side green salad.
-Roasted red peppers, feta cheese and tossed mixed green salad with a nice piece of grilled river trout drenched in lemon and garlic.
Get the Picture??
Here's Your Healthy Tip of the Day:  Make your food look pretty on the plate.  Use colors and paint a beautiful picture with food.  Your palette is full of blues, greens, reds, yellows, oranges...it's only up to your imagination to stop you from having low cal, low fat, low sugar fabulous food this summer.  Our summers are short here in NY, so get with the program and get to the store and get those great paintings going on your plate today!
Bon Appetit!