8 The CATAlysT, March 8, 2013
Mediterranean diet rich in nuts boosts heart health A
new study published in The New England Journal of Medicine found that eating a Mediterranean diet rich in olive oil and nuts lowers the rate of major cardiovascular events, at least among people at increased risk for heart disease. The first major clinical trial to measure the diet’s effect on heart risks ended early, after almost five years, because the results were so Susan Johnson clear it was considered unethical to continue. The traditional Mediterranean diet is characterized by lots of olive oil, fruit, nuts, vegetables, legumes, cereals, some fish and poultry, and limited amounts of dairy products, red meat, processed meats and sweets. Here are tips to get started on this heart healthy diet: q Fruits, vegetables and whole grains: Strive for seven to 10 servings a day of veggies and fruits. Switch to whole-grain bread and cereal and begin to eat more whole-grain rice and pasta products. q Nuts: Keep almonds, cashews, pistachios and walnuts on hand for a quick snack. Choose natural peanut butter, rather than the kind with fat added.
Health at work
q Healthy oils: Try olive or canola oil as a healthy replacement for butter or margarine. Use it in cooking for flavoring or with whole-grain bread for a tasty alternative to butter. q Spices: Herbs and spices add flavor and are also rich in health-promoting substances. q Fish: Eat fish once or twice a week and focus on fresh or water-packed tuna, salmon, trout, mackerel and herring. q Lean meat: Substitute fish and poultry for red meat. When eaten, make sure it’s lean, and keep portions small (about the size of a deck of cards). q Low-fat dairy: Limit higher fat dairy products such as whole or 2 percent milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese. To learn more about how to eat for health, read the daily nutrition tips posted on broadcast messages this month, attend one of the dietetic interns’ “Lunch and Learns” each Thursday at 12:15 p.m. at the Urban Farm, or visit the Wellness Wednesday booth outside the Ashley River Tower cafeteria from 11 a.m. to 1 p.m.
MUSC Employee Wellness q Zumba at Harborview Office Tower: Join licensed Zumba instructor Felecia Curry for a weekly Wednesday night Zumba class held from 5 to 6 p.m. in Room
302, Harborview Office Tower. Space is limited. Email curryf@musc.edu for more information or to register. q Worksite screening: A screening, valued at $350, will be available to employees and their spouses on March 13 in Room 628H, Clinical Sciences Building. It will cost employees with the State Health Plan $15. Covered spouses can also participate for $15. Employees and spouses without this insurance can participate for $42. To register, go to www.musc.edu/employeewellness and click “Worksite Screening.” MUSC Urban Farm q Child-friendly Work and Learn: On March 16, from 9 to 11 a.m., children are invited to the farm. Bring a plastic bag and take home some fresh produce in return for your work efforts on the farm or help gather for donations on certain days. Wear closed-toe shoes. No experience or prior knowledge is necessary. q Early-bird maintenance: Get your day started with a little Urban Farm tender loving care from 7:30 to 8:30 a.m., on March 13. Contact Johnson, Ph.D., at johnsusa@musc.edu, for information on the Office of Health Promotion. For information about Employee Wellness, email Suzan Benenson Whelan at whela@musc.edu. Events, speakers, classes or any other ideas are welcome.