Nutrition. Vitamins. You.
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THE MEDITERRANEAN DIET~ THE FOOD AND SUPPLEMENTS
By: Allie Might, FMC, INHC, ATT
The Mediterranean Diet is often thought of as one of the best ways of eating. This is a great example of how a well-balanced diet, combined with complimentary supplements, can set the stage for a healthy lifestyle. But what do we really know about this incredible diet?
In its simplest form, the Mediterranean Diet is a whole food way of eating. This means you eat real, unprocessed foods. It is a diet that it rich in fruits (all kinds), vegetables (greens, tomatoes, cucumbers and everything in between), whole grains (like quinoa), beans and legumes (like lentils, peas, chickpeas). Including, in moderation, into your meal plans should also be low-fat dairy (think yogurt and feta), a variety of fish and poultry, nuts and healthy fats (look for olive oil and avocado).
So what are the benefits of following a Mediterranean Diet? Well, it has been studied and is recommended by such acclaimed establishments such as Harvard Medical School, The Mayo Clinic and The American Heart Association. This plan has been shown to help lower the risk of such issues as diabetes, heart disease, Alzheimer’s, some cancers and arthritis, just to name a few. This is in part because of the elimination of chemicals and processed products, and consuming whole, nutritious foods.
SAMPLE MENU:
Breakfast~ Whole grain bread topped with smashed avocado, tomato slices, olive oil and sea salt and fresh pepper to taste
Lunch~ Watermelon salad (see recipe)
Snack~ Strawberries or pepper slices (mixture of the colors-red, yellow, orange and green) with yogurt dip (see recipe)
Dinner~ Grilled Salmon served over spinach and quinoa
WATERMELON SALAD:
2 cups arugula
1 cup watermelon (cut into bite-sized pieces)
1 cup cucumber (cut into bite-sized pieces)
1/2 cup low-fat feta cheese
1/4 cup raw walnuts
Drizzle with extra virgin olive oil, lime zest, and a pinch of sea salt. Mix up and enjoy!
YOGURT DIP:
3/4 cup low-fat plain Greek yogurt
1 scoop Greens Hx, Purples Hx, Oranges Hx or Reds Hx
Mix until well combined and enjoy with fruit or veggie sticks.
Bonus: If you add some water and a pinch of sea salt it makes a great dressing for salads or poultry.
Greens Hx is a great compliment to this diet as it is packed full of greens, vegetables and some fruits. As many people have difficulty getting enough leafy greens and vegetables in their daily diet, this is a good option to incorporate as you are working on shifting from little to no vegetables to a minimum of five cups a day can make that transition easier. It also helps to supplement nutrients and even extra probiotics to support the digestive system.
Fish Oil is a main staple as a supplement for most people. It supplies Eicosapentaeonic Acid (EPA) and Docosahexaeonic Acid (DHA) to help support healthy heart and brain functions. While the Mediterranean Diet recommends fish multiple times a week, making sure we are getting a daily fish oil can offer benefits each day for optimal wellness.
Oranges Hx, Purples Hx or Reds Hx help to supply the benefits of fruits. While fruit is a staple of the Mediterranean Diet, not everyone can tolerate a variety of fruit, such as diabetics and pre-diabetics. This is a something to add to a daily regimen for added nutrients, picky fruit eaters (like me!) and even safe for those that need to monitor their blood sugar. Depending on one’s personal needs, one of these powders or a combination can be added to a glass of water of plain yogurt for a yummy daily treat.
Whether you are a carnivore or a vegan, the benefits of the Mediterranean can set you up for some positive health changes.
www.health.harvard.edu/staying-healthy/guide-to-the-mediterranean-diet
diet.mayoclinic.org/us/blog/2022/why-is-the-mediterranean-diet-so-good-for-you/
www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
www.webmd.com/diet/health-benefits-fish-oil
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Diabetic Retinopathy
Dr. Claire Arcidiacono, ND
Diabetic retinopathy is an eye disease that is associated with diabetes. Diabetes as you can guess is a huge health concern. In fact in the United States in 2021 diabetes was found to be the 8th leading cause of death. In fact in 2021 38.4 million Americans or 11.6% of the population had diabetes. (1) Anyone who has diabetes of any type is at risk of developing diabetic retinopathy. However the less controlled your blood sugar is the higher your risk of developing diabetic retinopathy. (2) For more information on diabetes please check out my blog series on this important topic.
What is diabetic retinopathy? Well it might surprise you to learn but there is actually 2 types of diabetic retinopathy. To start with let’s just do a general overall of diabetic retinopathy first. Basically when you have diabetic retinopathy there is too much sugar in your blood and this high sugar occurs over a longer period of time. This high concentration of sugar in your blood can affect your blood vessels by either blocking them or causing them to dilate and become damaged. In some cases to try and compensate for the reduction in blood flow caused by the blockages the eyes will start to grow new blood vessels. However these new blood vessels, or the dilated blood vessels are “leaky” and can ooze fluid and blood into the retina. Now as I said that’s a basic definition. Remember how I said that there are 2 types of diabetic retinopathy? Let’s talk more about that, shall we? The most common type is early diabetic retinopathy, which is called nonproliferative diabetic retinopathy (NPDR). It is important to note that this form can change over time to advanced diabetic retinopathy, which is called proliferative diabetic retinopathy (PDR). Now I bet your thinking but what the heck is the difference? Basically in NPDR the walls of the blood vessels bulge or dilate due to the sugar taking up space in the vessels. This causes them to weaken and become as I’ve said “leaky” and fluids leak into the retina causing damage. As the blockage becomes worse the eyes begin to compensate by growing new but leaky blood vessels. This is where PDR comes into play. As you can guess in PDR the blood vessels are blocked and new blood vessels form which leak which can lead to scar tissue formation and that scar formation can cause damage to the retina. The leaked fluids can also build up which can increase glaucoma risk. (2) But what does this all look like? Please see the attached picture. (3)
What are the risk factors for developing diabetic retinopathy? Well I bet you can guess the first one! If you said having diabetes you would be correct! In fact studies estimate that in those with type 2 diabetes between 29.5-40.3% have diabetic retinopathy. (4) The longer you have diabetes the higher your risk becomes. Having poor control of your blood sugar also increases your risk. Having a history of high blood pressure, high cholesterol and even tobacco use can all increase your risk. Lastly being pregnant and being of certain ethnic backgrounds can all increase your risk. For example being of African American, Hispanic or Native American background can all place you in a high risk category for diabetic retinopathy. (2)
Like many diseases that affect our eyes diabetic retinopathy may not present with symptoms in the early stages. As the disease gets worse you may have floaters as well as dark or empty spots in your vision. You may have blurry vision. Over time you may experience vision loss. (2)
What are the most common complications? Diabetic macular edema occurs in about half of those who have diabetic retinopathy. Another possible complication is vitreous hemorrhage. Diabetic retinopathy increases the risk of both glaucoma and retinal detachment. (5) Over time diabetic retinopathy can lead to complete vision loss. (2)
What can you do to help reduce your risk of diabetic retinopathy? Well let’s review a few things, shall we?
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