When I see my primary care provider, I’m often told I should be on a Mediterranean diet. It helps prevent heart disease and stroke; and reduces risk factors such as obesity, diabetes, high cholesterol and high blood pressure. And it might even improve my ability to remember, and process information — and I need all the help I can get!
So I’ve decided after 76 years, I’m going to turn over a new leafy green vegetable and start eating as if I were living on a Greek island in the Mediterranean.
But then I asked myself, what is a Mediterranean Diet?
I’ve learned that there is not one standard Mediterranean diet, but they all have some common factors. According to the Mayo Clinic, a Mediterranean Diet is most often high in vegetables, fruits, whole grains, beans, nuts and seeds, olive oil, and herbs and spices are used for seasoning
The main steps to follow a Mediterranean Diet include:
• Each day, eat vegetables, fruits, whole grains and plant-based fats.
• Each week, have fish, poultry, beans, legumes, and eggs.
• Enjoy moderate portions of dairy products.
• Limit how much red meat you eat.
• Limit how many foods with added sugar you eat.
• Enjoy wine in moderation if you drink alcohol.
Also, virgin olive oil, a healthy, monounsaturated fat, is the primary fat source and may help the body remove excess cholesterol from arteries and keep your blood vessels open.
Now if you decide to follow a Mediterranean Diet, there are some health concerns to be aware of.
According to MedlinePlus, an online service of the National Library of Medicine, the health concerns include:
• Gaining weight from eating fats in olive oil and nuts.
• Lower levels of iron. Be sure to eat some foods rich in iron or vitamin C which helps your body absorb iron.
• Calcium loss from eating fewer dairy products. Ask your healthcare provider if you should take a calcium supplement.
The most important thing is to focus on the overall quality of your diet, rather than single nutrients or foods. So, maybe I can still sneak in the occasional burger, fries, and shake for lunch?
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The third question for your “Soul Portrait”:
What are your beliefs?
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BRAIN TEASE: And there’s still more! But these are the last. 23.) “64 = S on a C B”; 24.) “40 = D and N of the G F”; 25.) “76 = T in the B P”; 26.) “50 = W to L Y L”; 27.) “99 = B of B on the W”; 28.) “60 = S in a M”; 29.) “1 = H on a U”; 30.) “9 = J on the S C”; 31.) “7 = B for S B”; 32.) “21 = D on a D”; 33.) “7 = W of the A W”.
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The 1954 movie starring Marlon Brando as Terry Malloy was “On the Waterfront.” I just returned from building castles of sand at the coast, so next week I’ll list all of you who sent in correct answers for this week and last.
Another quote from one of my favorite 1952 movie comedies. For this week’s “Remember When” question, in what film did you hear this dialogue, “You mean it’s gonna say up on the screen that I don’t talk and sing for myself? ... But they can’t do that! ...They can’t make a fool outta Lina Lamont! They can’t make a laughing stock outta Lina Lamont! What do they think I am, dumb or something? Why I make more money than ... than ... than Calvin Coolidge! Put together!” Email your answer to mcseniorcenter@gmail.com, leave a message at 541-296-4788, or drop it off while twirling an umbrella.
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Well, it’s been another week, looking out for the undertow. Until we meet again, as the philosopher Charlie Brown said, “Be yourself. No one can say you’re doing it wrong.”
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“Learn from yesterday, live for today, look to tomorrow, rest this afternoon.”
— Snoopy
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Nutritious home-delivered and in-person meals are available at noon Monday through Friday unless otherwise noted.
Seniors of Mosier Valley (541-980-1157) — Wednesdays with music on 2nd and 4th Wednesdays; Mt. Hood Townhall (541-308-5997) — Tuesdays; Hood River Valley Adult Center (541-386-2060); Sherman County Senior and Community Center (541-565-3191); The Dalles Meals-on-Wheels (541-298-8333).
For meal sites in Washington, call Klickitat County Senior Services: Goldendale office (509-773-3757) or the White Salmon office (509-493-3068), and in Skamania County call Senior Services (509-427-3990).
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Answers for last week. 12.) Dollars for Passing Go in Monopoly; 13.) Sides on a Stop Sign; 14.) Blind Mice (See How They Run); 15.) Quarters in a Game; 16.) Hours in a Day; 17.) Wheel on a Unicycle; 18.) Heinz Varieties; 19.) Digits in a Zip Code; 20.) Players on a Football Team; 21.) Words that a Picture is Worth; 22.) Days in February in a Leap Year.
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