Jan SPT 19

were stuffed and Dugans Pub, triples
minute to thank all of the volunteers
their contents.
Presented To
that make Back Pack Pals possible.
Alan Riley
There are many volunteers that pick
Back Pack Pals began in 2005, whereby
program Pines sends Today needy kids
January Owner Edition drop off to schools and much Page more. 9
up an deliver, the packs, stock shelves,
Southern
By: Millie Jameson Staff Reporter
Can you eat your way to a longer life?
Well, yes and no. There’s a substantial
body of research showing that people
who follow the so-called Mediterranean
diet, or other plant-based plans,
live longer and are less vulnerable to
coronary heart disease and cancer.
Interest in the so-called “Mediterranean
diet” was triggered by the realization
that people who live in countries
bordering the Mediterranean Sea
had some of lowest rates of coronary
heart disease, and greatest longevity,
in the world.
Whole grains: Whole grains contain
all three components of the grain:
the outer layer or bran, the starchy
endosperm, and the vitamin and mineral-laden
inner germ. Whole grains
Mediterranean Diet for Health
include wheat, barley, brown rice,
buckwheat, oats, bulgur, and quinoa.
Refining removes much of the fiber
which is linked to longevity, as well as
Vitamin E and B vitamins, so aim for
unprocessed grains. Eating high-quality,
unrefined grains has been shown
to lower cholesterol and reduce the
incidence of Type 2 Diabetes and cardiovascular
disease.
Fruits and vegetables: The Mediterranean
diet is rich in fresh fruits and
vegetables. “Eat your colors” is good
advice, since the most vividly colored
produce often has the most phytochemicals,
or plant nutrients. Aim for
half your plate to be made up of fruits
and vegetables at any meal.
Olive oil: Oils are fats that are liquid at
room temperature. Olive oil is a hero
of the Mediterranean diet thanks to
its heart-healthy monounsaturated
fat.
Fish: Fatty fish like salmon, herring,
sardines, albacore tuna, and mackerel
are all staples of the Mediterranean
diet, and are great sources of
omega-3 fatty acids. These help keep
blood vessels healthy and regulate
blood pressure. Aim to eat fatty fish
twice a week.
Beans: Beans, peas, and lentils are a
class of fiber-rich vegetables called
legumes. They include garbanzos
(chickpeas), black, pinto, kidney and
romano beans. They’re a great source
of protein, filling while still low in fat,
and are extremely versatile for cooking
in soups and stews.
Nuts: Because nuts are high in calories,
many people worried about
weight gain avoid them. While you
should watch your portions, most of
the fat they contain is not saturated,
and eating nuts several times a week
has been linked to a lower incidence
of heart disease.
Calcium and Milk Products: The fact
that people in Mediterranean countries
consume a lot of cheese and
full-fat dairy products like cream,
while still avoiding coronary heart
disease, has confounded many researchers.
More study is ongoing to
sort out this “French paradox”, but
it’s possible other factors, including
smaller portions and greater physical
activity, may prove to be part of the
explanation. People in Mediterranean
countries tend to consume more fermented
milk products like yogurt, so
that may also be a factor.
Wine: Whether to promote wine consumption
for increasing longevity has
been somewhat controversial in
North America, but the fact remains
that people in Mediterranean countries
drink wine, and seem to benefit
from it. Moderate drinking — about
one drink per day for women, two for
men — is associated with lower risk of
heart disease.
Edited By: Millie Jameson Reporter