Mediterranean Diet: Heart Healthy and Preventing Cancer

http://www.dreamstime.com/royalty-free-stock-photography-basil-nuts-olive-oil-bunch-fresh-bowl-walnuts-pepper-garlic-glass-bottle-served-white-wooden-table-see-series-image36664137If you’ve been trying to boost your heart health by eating a Mediterranean diet filled with olive oil, vegetables and nuts, and foregoing red and processed meat, a new report says you also may be lowering your risk for cancer and type 2 diabetes, all without losing weight.

A report of studies from PREDIMED, a large nutrition intervention trial, was published in the May issue of Advances in Nutrition. One study found that after almost 5 years, Mediterranean diet participants had 30% less cardiovascular disease than the control group. Another study found the Mediterranean diet groups had less type 2 diabetes, showed improvements in conditions of metabolic syndrome and had lower levels of markers for inflammation, all risk factors for cancer.

The Mediterranean diet, promoted as heart healthy, is rich in plant foods (such as vegetables, legumes, fruits and nuts), olive oil, moderate amounts of fish, yogurt, cheese, poultry and red wine, but little red and processed meats and sweets. In the PREDIMED study, researchers randomly assigned about 7500 participants to one of three groups: a Mediterranean diet (MeDiet) supplemented with olive oil, a MeDiet supplemented with nuts or they were instructed to follow a low fat diet. The PREDIMED study is a randomized, nutritional intervention trial conducted in Spain from 2003 to 2011. Continue reading


Three Healthy Ways to Celebrate with Mom

Make sure your weekend plans for celebrating with your mother or special women in your life include healthy food, fun and pampering. I’ll make it easy for you – check out my three favorite articles that have great ideas to help you do just that.http://www.dreamstime.com/stock-image-mother-daughter-image6941381

  1. Your Mother’s Day Healthy Gift Guide. Peruse our slideshow to get some great ideas for creative gifts that your Mom, Grandmother, Aunt or other special woman will love.
  2. Mix up physical activity with these unique Spring Exercise Trends to get moving in new ways. Learn about Bollywood, Zombie Races and Cy-Yo.
  3. Breakfast in bed or brunch on the patio are always sure to please. Check out how to create a beautiful, healthy brunch with a build your own breakfast bar.

Let us know how you are celebrating the special women in your life this Mother’s Day.


BMI: A Starting Point for a Healthy Weight

The health risks of obesity have been in the news lately, including in our latest report showing a link between obesity and ovarian cancer risk. The stories have sparked a lot of conversation about BMI (Body Mass Index), a number used to easily determine a person’s body fatness. Young man measuring his weight on weighing scale in clinic

Maybe you know your own BMI. But what is BMI and what does it mean to you?

The formula for BMI is:
weight (kilograms) divided by height (meters)2
or
weight (pounds) divided by height (inches)2  x 703

A BMI of 18.5 – 24.9 is considered healthy; 25-29.9 overweight and 30 and above obese.

BMI is very useful for studies looking at a large number of people and trying to determine if, on average, BMI links to disease risk or health status in some way. But for individuals, BMI is a starting point to determine whether your weight is in the healthy range for you. Continue reading