Category Archives: Mediterranean Diet

Surviving the COVID Winter

Are you running out of ideas on how to live happily in your chosen den until the COVID deluge subsides? I look at the situation like a job without stressful deadlines. Being retired from medicine has its value. I no longer work but continue to read medical information every morning in many specialty areas and the latest science of COVID-19.

Here is what I have done to stay focused, healthy and survive the latest variant virus:

  • Vaccine: get the immunizations and boosters recommended by experts at the CDC and avoid false information from unreliable sources. Socially distance and wear N-95 masks.
  • Keep a schedule. Focus on goals for future months in warmer weather and when the virus wanes.
  • Get up early. Watch sunrise. It’s a great way to start the day with a cup of coffee. Clouds are beautiful and constantly changing like a flickering campfire.
  • Stay up very late (or take a nap and set the alarm) to watch meteor showers or Northern Lights. https://earthsky.org
  • Take early morning drives with the dogs, coffee, classical music and find photo ops.
  • Bake bread. I have tried many cinnamon roll recipes and finally adapted one to suit my likes. It’s easy to eat a whole pan in a couple days, so I don’t do that very often.
  • Exercise at least a half hour every day so you can eat those cinnamon rolls and not gain weight.
  • Take up Yoga. It’s good for your mind and body (Buy a yoga DVD or find a class on YouTube until you feel comfortable in a class after Omicron subsides.)
  • Reading some new books or rereading some classics. Here is a good book for healthy living, Keep Sharp – Build a Better Brain at Any Age, by Sanjay Gupta, MD.
  • Do something you have been putting off like improving your health and diet. Check out the Mediterranean diet (my choice for years). Add the 5/2 method for weight control. My book Your Heart gives an overview but there are many online sources.
  • Write. Keep a diary. Start a memoir. Do you have a book in your head telling you the story needs to be written? Now is the time. Try NaNoWriMohttps://nanowrimo.org Finish the first draft of a book in a month; I did on my own that last February. After many rewrites and critique partner improvements, I finished the novel last month. It’s my 8th book in ten years.
  • Join a writing group. I have been a member for decades and recently past president of https://authorsoftheflathead.org  A of F meets weekly at FVCC and with many classes on Zoom.
  • Grow some plants. I make ICU rounds in my sun room checking on plants that need medical interventions. I am currently enjoying a blooming Hoya, an orchid, a little lime tree and a gigantic avocado I grew from a seed.
  • Do some home improvements and de-clutter. Get out a paint brush. Change a room. Clean a closet. Take a few loads of clothing and unused clutter to charity. Recycle electronics (Best Buy and Staples take many items at no charge.)
  • Take an online art class. I’m taking classes with https://boldschool.com. There are many YouTube online art classes.
  • I’ll end with another cure for COVID social isolation, Vaxine. She is our German Shepherd mix, adopted from the shelter a month ago. The joyful 2-year-old learns quickly. She is funny, smart, loving and pesters our 12-year-old Lab, Gracie.

HEART HEALTH

 Over the month of February, known as Heart Month, you may have heard a lot about the importance of having a healthy heart. We want to offer some quick tips and access to websites and a book designed to help you improve not only your heart health, but your overall health as well.

Heart disease remains the number one cause of death for both men and women. Go Red for Women is an American Heart Association’s (AHA) platform presented to improve health. AHA’s website is an excellent source of valuable information: https://www.goredforwomen.org/

Make 2020 your year to live a healthier life for your heart’s sake.

Develop A Personalized Plan

To improve your health and outlook on life, make a commitment to eat healthy and find an exercise that works for you, one you can do daily. Get plenty of sleep, limit your alcohol intake, choose happy active friends, and find activities you enjoy.

Move More

A 30-minute walk each day with six minutes of cardio-exercise will increase your endurance to enjoy all activities and prolong your life. https://www.nytimes.com/2020/02/18/well/move/in-6-minutes-you-can-be-done-with-your-workout.html

Eat Healthy and Less

The Mediterranean diet has proven to help people lose weight, keep it off, plus reduce their chance of having a heart attack, stroke, or developing type 2 diabetes. It is a healthful approach to eating for men and women for all ages.

A Mediterranean diet consists of fish and seafood, poultry, eggs, low-fat dairy like yogurt, Vegetable Tray-1vegetables, fruits, whole grains, beans, nuts and seeds, and olive oil. For a sample meal plan and beginner’s guide to the Mediterranean diet, check out this website:  https://www.healthline.com/nutrition/mediterranean-diet-meal-plan

 Mediterranean 5:2 Diet

In 2012, weight expert, Dr. Michael Mosley introduced the Mediterranean 5:2 diet – an eating plan where you reduce your calorie intake to 800 or fewer calories two days a week. It is best to split those days, say Monday and Thursday. Splitting the days helps you maintain an even metabolic rate while dieting. On the other “regular” five days, you eat a diet consisting of fish, poultry, dairy, vegetables, fruits, whole grains, beans, nuts and seeds, and olive oil – a healthy Mediterranean Diet.

Calculate Your Calorie Needs

Below is a website that will help you calculate how many calories you need per day to reach your desired weight.

https://www.healthline.com/nutrition/how-many-calories-per-day

Handbook on Heart Health

Your Heart Book Cover- Final 1For more in-depth information about heart health, Dr. Betty Kuffel, MD, Fellow of theAmerican College of Physicians, has published Your Heart, Prevent and Reverse Heart Disease in Men, Women and Children. This handbook is available for purchase on Amazon.

https://www.amazon.com/Betty-Kuffel/e/B07XFQPLFX

Challenge yourself

Start your customized program today. Adopt healthier eating and exercise habits that will pay dividends in 2020 and beyond. If you are on medications or have health risks, be sure to discuss diet and exercise with your health practitioner. Your heart and body will thank you.

Betty Kuffel, MD and Bev Erickson