A section for Medical Education

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September 2024

EGGS FOR HEALTH!

Eggs are a pleasant and healthy food! They are easily prepared and there are many variations. They are versatile in the kitchen and can be used in many types of cooking.

Additionally, eggs offer a convenient food for travel in the summer or any time of year.

Boiled eggs are easy to make: If boiled for 20 minutes, they become stable and travel better.

• Tip: Hard boiled eggs are easier to shell if transferred directly from boiling water into a bowl filled with iced water.

Sandwiches to go!

• Sliced eggs are an easy preparation for sandwiches or to be placed on top of salads.
• Open face sandwiches have one serving of bread, not two! 
• You can cut a traditional sandwich into a “wedge” sandwich for two servings!

On top of salads! Sliced eggs can be placed on top of any green salads! 

Egg Salad!   A flavorful dish with many variations, and here are two useful links for easy recipes:

https://www.allrecipes.com/recipe/147103/delicious-egg-salad-for-sandwiches

https://www.simplyrecipes.com/recipes/how_to_make_perfect_hard_boiled_eggs/

For Healthier Scrambled Eggs:

• Try using 1 egg yolk and 2 egg whites. You won’t taste the difference! 

                                                             ENJOY!

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July 17, 2023

                                         Explained: The Mediterranean Diet

The Mediterranean diet is a nutritional pattern inspired by the traditional eating habits of people living in countries surrounding the Mediterranean Sea, such as Greece, Italy, Spain, and others. It is known for its emphasis on plant-based foods, healthy fats, and moderate consumption of animal products.

This is a healthy pattern for eating that has demonstrated improved overall health and a prolongation of life expectancy.  There are cardiovascular benefits from encouraging the vegetables, legumes, and grains while paying attention to just how many fatty foods are consumed.

While this diet is not specifically designed for weight loss, it does shift the food selections toward the lower calorie foods.  For those interested in weight loss, this diet offers excellent guidance for the food selections, and all one would add is learning how to limit the portion sizes.

Here are the key components of the Mediterranean diet:

1. Abundance of fruits and vegetables: The diet encourages the consumption of a wide variety of fresh fruits and vegetables. These provide essential vitamins, minerals, and antioxidants.  For those interested in weight loss, it is important to remember that fruit has potential to slow the weight loss, and might need to be a bit limited.

2. Whole grains: Whole grain foods like whole wheat, oats, barley, and brown rice are preferred by some people over the refined forms, but only because they are richer in fiber.  Yes, fiber aids the digestion and helps maintain a healthy weight.  This is a genuinely optional choice, but not necessary, and not everyone finds the taste change to be acceptable.

3. Legumes and nuts: Beans, lentils, chickpeas, and nuts (such as almonds, walnuts, and pistachios) are a significant part of the Mediterranean diet. They are excellent sources of protein, healthy fats, and fiber.

4. Healthy fats: Olive oil is the primary source of fat in the Mediterranean diet. It is rich in monounsaturated fats, which have been linked to heart health. Other sources of healthy fats include avocados and nuts including peanuts.

5. Limited red meat: Red meat consumption is limited in the Mediterranean diet. Instead, the diet encourages the consumption of lean proteins like fish, poultry, and eggs.  In the United States, venison and bison have similarly lean proteins.

6. Moderate dairy: Dairy products, such as cheese and yogurt, are consumed in moderation. They provide calcium and protein and are frequently chosen in their healthier forms, such as low-fat or Greek yogurt.  I would add that the 2% dairy products are an excellent lower-fat food.

7. Wine in moderation: The Mediterranean diet allows moderate consumption of red or white wines with meals. However, while excessive alcohol consumption is discouraged, measured amounts have been suggested.  Single servings are wine 4.5 oz, beer 12 oz, and whiskies at 1.5 oz.

8. Herbs and spices: Mediterranean cuisine relies heavily on herbs and spices to flavor dishes instead of excessive salt. This promotes flavor diversity while reducing sodium intake.

Conclusion:

The Mediterranean diet has been associated with numerous health benefits, including reduced risk of heart disease, stroke, type 2 diabetes, and certain cancers. It is also praised for its overall sustainability and the enjoyment of food as a social and cultural experience.

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We believe in empowering our patients through education. Our website offers access to several resources, including informative articles, health tips, and wellness guides. The Medical Links section has clickable LINKS to useful websites. We encourage you to explore our patient resources to learn more about your health conditions, Preventative Care and lifestyle changes that can enhance your well-being. Knowledge is a powerful tool for better health.