26 The Courier sun • wellness • FEBRUARY 18, 2016 for breaking news visit www.qns.com WELLNESS s A diet where you can drink up—sort of By Ralph Lee You may not know how to spell it, but the Mediterranean Diet has gained popularity over the years. Part of the reason for its success is likely due to the fact you can enjoy a glass or two of wine with it, so even if you’re not losing weight, you’ll likely be too happy to know the difference. The Mediterranean Diet has its origins around 1993. With the number of countries in the Mediterranean basin comes a number of different variations on this plan. It has been known to help you shed pounds and add years to your life in some cases. Here are the basic ingredients: • Olive oil (as opposed to butter and margarine) • Lots of fruits, vegetables, bread and other cereals, legumes, nuts and seeds • Fish and poultry • A daily consumption of dairy products • Little red meat • Wine in moderate amounts Olive oil is the centerpiece of the Mediterranean Diet and no less an authority than Hippocrates, the father of medicine, touted its use. Olive oil is a monounsaturated fat that helps keep your arteries healthy. The use of olive oil can lower LDL cholesterol, which could lead to a reduction in coronary heart disease risk. People living in Mediterranean countries have lower rates of cardiovascular disease than people in the United States when similar levels of fat consumption are compared. Bottom line: The change to olive oil will be better for you and also reduce the calories in your diet. Fresh fruits, vegetables and grains are a staple in many diets and the Mediterranean edition is no different. Many people in the Mediterranean region eat a pound of vegetables on a daily basis. When eating grains, choose the whole variety. Cut out refined white bread. Whole grains and cereals are high in fiber and keep your digestive system functioning like it’s supposed to. Legumes, nuts and seeds are encouraged but try to find a diet that doesn’t encourage them. Eat fish. Fish contains omega-3 fatty acids. These are good for your heart. Think about it: When was the last time you saw a fish die of a heart attack? Omega- 3 fatty acids are also good for your brain. Think about it again: When you throw food in your fish tank, the fish know exactly what to do. Conclusion—fish are smart. Nobody wants to have a heart attack and everybody wants to be smarter so eat your fish. Fish is low in fat and calories, and it’s a good source of protein. When cooking your fish, you’re discouraged from deep frying it in the Mediterranean Diet (or in your skillet). Baking or broiling is the way to go. Eggs are a recommended source of protein in this diet and can be eaten four times a week. Daily downing of dairy is dandy in the Mediterranean Diet. Milk consumption should be confined to the low-fat or skim variety. Low- and non-fat cheese and yogurt are also recommended. The Mediterranean Diet doesn’t say better dead than red, but you still need to limit your consumption of red meat. The amount of saturated fat in red meat more than offsets any gains you might be getting from your use of olive oil. Indulge in red meat about once a month. Your heart will thank you. Now for the good part. A glass or two of red wine is encouraged in the Mediterranean Diet (as long as you’re not pregnant, under age or a designated driver). The diet also recommends six glasses of water every day. Remember: That’s six glasses of water and two glasses of red wine—not the other way around. And you may be wondering, “Red wine with fish? How absurd.” The Community Advisory Program for the Elderly, a community mental health clinic of the Samuel Field Y serving individuals age 50 and over, provides individual, family and group therapy. Located in Little Neck Queens, the clinic is currently offering several group therapeutic opportunities: Support Group for adult children caring for their aging parents Support Group for people caring for their spouses or partners Support Groups for women over 80 years of age Bereavement Support Group for people who have lost their spouses or partners A Support Group specializing in the emotional coping skills needed in everyday life For application and referral information, please call Michael Upston (718) 224-0566 or e-mail him at mupston@sfy.org
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