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The Mediterranean diet has gained widespread recognition for its health benefits and sustainable lifestyle approach. Rooted in the traditional eating habits of Mediterranean regions like Crete, Greece, southern Italy, Spain, and parts of North Africa and the Middle East, this diet prioritizes fresh, seasonal, and minimally processed ingredients, reflecting the agricultural richness of these temperate climates. First introduced by researchers Ancel and Margaret Keys in 1975, the diet's low rates of heart disease and longer life expectancy among Mediterranean populations made it a model for healthy eating worldwide.

The Mediterranean diet is a flexible and balanced approach to eating, emphasizing:

1. Plant-Based Foods: Vegetables, fruits, legumes, nuts, seeds, and whole grains form the diet’s foundation, providing essential nutrients and fiber.
2. Healthy Fats: Extra virgin olive oil (EVOO), rich in monounsaturated fats and antioxidants, is the primary fat, complemented by nuts, seeds, and fatty fish.
3. Moderate Animal Products: Fish and seafood are consumed regularly, while poultry, dairy, and eggs are eaten in moderation. Red meat is limited, and processed meats are avoided.
4. Minimal Processed Foods: Fresh, seasonal ingredients replace packaged snacks and sugary drinks.
5. Moderate Wine Consumption: Red wine is consumed in small amounts with meals in some Mediterranean cultures.
6. Social and Lifestyle Elements: Meals are enjoyed with family and friends, fostering mindful eating and social connection, paired with regular physical activity.

A defining feature of the Mediterranean diet, EVOO, is minimally processed, retaining more antioxidants and anti-inflammatory compounds than regular olive oil. Its high ratio of healthy fats improves cholesterol levels and protects cells from damage, making it a versatile and nutritious cooking staple.

The diet encourages variety, including:

• Vegetables, fruits, and legumes for vitamins and fiber.
• Whole grains for sustained energy.
• Fish and seafood for heart-healthy omega-3s.
• Moderate dairy, nuts, and seeds.
• Herbs and spices for flavor without excess salt.

Research links the Mediterranean diet to:

• Reduced risk of cardiovascular disease, diabetes, and certain cancers.
• Improved weight management, gut health, and cognitive function.
• Increased longevity and reduced overall mortality rates.

Practical Tips for Adoption

Start small by incorporating more vegetables and olive oil into meals, replacing red meat with fish or legumes, and using herbs for flavor. Share meals with loved ones and opt for fresh, seasonal ingredients to make the transition seamless and enjoyable.

Some may find fresh ingredients costly or less accessible, and moderation is crucial to prevent overconsumption of calorie-dense foods like nuts and olive oil. Planning and mindful portioning can help overcome these challenges.

The Mediterranean diet offers more than a meal plan—it’s a holistic lifestyle that promotes health, connection, and longevity. Whether aiming for better heart health, weight management, or simply delicious meals, this diet provides a sustainable and enjoyable approach to wellness.

Living in Cyprus for 10 years provided firsthand exposure to Mediterranean eating. Meals emphasized fresh produce, home cooking, and relaxed dining with family and friends. Meatless Mondays, a variety of beans, and snacks like nuts were staples. The mid-day meal was the largest, with herbs often grown at home. This experience inspired a lifelong appreciation for the Mediterranean lifestyle and its recipes, which continue to influence daily meals today.

Mediterranean diet - Wikipedia

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Today I have the pleasure of interviewing Gary Porter who I met at the Fred Astaire Dance Studio in Montville, NJ where we were both taking dance lessons with our spouses. Gary is one of those rare people who has an extreme love of life. His positivity and energy are infectious.

At the age of 70, Gary is very active. He continues to work because he loves his job. His life's purpose is to teach and counsel young people. He fulfills this purpose with his job and his volunteer work. He travels extensively with his wife and he takes ballroom dance lessons.

He has overcome several health issues over the years and came up with a "triad" approach to health which includes attitude, nutrition and exercise.

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Weight Watchers, now rebranded as WW, began in 1963 as a community-driven program to share weight-loss tips and support. Today, it is a global, science-based weight management program emphasizing healthy eating, exercise, and mental health. The PersonalPoints Program assigns a daily and weekly budget of points based on individual factors like age, gender, and weight. Foods are assigned points based on their nutritional content, with healthier foods receiving lower points and some items, such as non-starchy vegetables and skinless chicken, designated as zero-point options. This flexibility allows members to make choices that fit their lifestyles, whether they primarily cook at home or dine out often.

Food Journaling: Members track what they eat, which promotes accountability and helps identify unhealthy eating habits. Journaling can be done manually or digitally through the WW app.

Check out WebMD's article which describes how keeping a food diary can be helpful:
https://www.webmd.com/obesity/features/can-food-diary-help-you-lose-weight

Meetings & Support: Weekly in-person or virtual meetings provide motivation, accountability, and practical advice.

Exercise Incentives: Members earn extra points through physical activity.

Mental Health Focus: Resources such as goal-setting tips and overcoming challenges are integral. Public recognition of milestones in meetings creates a supportive community atmosphere.

Flexibility: Members can save points for special occasions, making the program adaptable to real-life scenarios like birthdays or holidays.

The program evolves based on medical advances, transitioning from calorie counting to a points system. It promotes slow, sustainable weight loss (1–2 pounds per week) and aims to instill lifelong healthy habits. Unlike strict diets, WW encourages moderation rather than deprivation, making it easier for members to maintain long-term success.

...and now for my personal experience with WW.

I am a lifetime member which I earned by reaching my goal weight. My 83-year-old mother also used the program, and its long-standing history reassures me of its credibility. While I appreciate WW's effectiveness and still use its recipes, I stopped participating after reaching my goal weight, leaving a convenient workplace program, and experiencing tracker fatigue. Despite these challenges, I recommend WW for its realistic and research-backed approach to weight loss, emphasizing the importance of commitment and consistency.

To join the conversation about WW, visit my Facebook page, Deliberate Aging, or access the link in the show notes.

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Today’s topic is "exercise snacks," a concept emphasizing short bursts of physical activity throughout the day. Unlike food snacks, these are brief exercises—lasting 30 seconds to 5 minutes—that can be done anywhere, without special equipment or a gym. Exercise snacks are a practical, time-efficient way to stay active, especially for busy people or beginners, and can lead to long-term exercise habits.
The recommended 150 minutes of moderate-intensity aerobic exercise per week can be achieved in small increments rather than long sessions. Exercise snacks allow you to accumulate activity over the day. For instance, taking a 5-minute movement break every hour during an 8-hour workday adds up to 40 minutes daily. Over a week, this totals 200 minutes—well over the recommended amount.
For desk workers like me, incorporating exercise snacks can combat the sedentary nature of our jobs. Here are some examples:
At Work: Take the stairs, walk to a far-away restroom, or do hand-weight exercises at your desk. If you work remotely, try standing, stretching, or marching in place during virtual meetings.
While Watching TV: Get up and move during commercial breaks.
On the Go: Park farther from your destination or opt for stairs instead of elevators.
I also use a standing desk to reduce sitting time, as standing burns twice the calories and lowers health risks associated with prolonged sitting.
Check out Yale Medicine's article: https://www.yalemedicine.org/news/sitting-health-risks
Exercise snacks aren’t just convenient; they’re impactful. Studies show they boost energy, enhance mood, and improve focus, making them a great option for breaking up stressful days. Regular activity also reduces health risks linked to prolonged sitting, often referred to as “the new smoking,” which increases the risk of conditions like heart disease, cancer, and diabetes.
While exercise snacks are short, consistency is key. Incorporate them most days of the week to see noticeable benefits.
Give exercise snacks a try and see how they fit into your life. Visit my Facebook page to share your experience and tips. Small changes can lead to big health improvements!

#ExerciseSnacks #HealthTips #YaleMedicine

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Today, I have the privilege to interview Nancy Candea who is a living example of a woman making deliberate choices to age well. In addition, through her work in various roles, she is helping others to do the same.

Nancy's various roles include psychotherapist, wellness coach, yoga therapist and author. Her book, Present: The Art of Living Boldly in the Second Half of Life is available on Amazon.

She founded Yoga Impact, a non-profit that brings yoga into communities that lack wellness resources.

She is the founder and director of the non-profit Living Boldly Project which helps women, and those who work with women, understand how ageism affects them. She also teaches about healthy longevity.

For more info, you can check her website and social media platforms:

Nancy Candea

Instagram: https://www.instagram.com/nancycandea/

Facebook:https://www.facebook.com/nancy.candea

LinkedIn: https://www.linkedin.com/in/yogaimpact/

Twitter: https://twitter.com/nancycandea

Pinterest: https://www.pinterest.com/nancycandea/_created/

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The text discusses the significance of New Year’s resolutions, beginning with two key dates in January: January 1st, when most resolutions start, and Quitter’s Day (the second Friday in January), when enthusiasm often begins to wane. By mid-February, many people abandon their resolutions altogether.

New Year’s resolutions are popular because they offer a sense of renewal and the opportunity for self-improvement. Defined by the Cambridge Dictionary as promises to oneself to adopt positive habits or quit negative ones starting January 1, the tradition dates back 4,000 years to ancient Babylon, where people pledged to repay debts or return borrowed items. Today, resolutions tend to focus on self-improvement, like weight loss or healthier living. However, while more than 40% of Americans and 27% of Brits set resolutions, very few achieve them.

Experts recommend the following strategies to make resolutions more achievable:

1. Identify your "why": Understand the deeper reason for your goal, such as wanting better health to play with grandkids.
2. Be specific and realistic: Instead of vague goals like "exercise more," set measurable goals like "exercise three times per week."
3. Break goals into mini-steps: Focus on smaller, incremental goals that build toward your larger objective. For example, commit to eating a healthy breakfast most mornings before tackling bigger dietary changes.

The most common resolutions for 2025 include saving money, eating healthier, exercising more, and losing weight. While it may seem futile to set resolutions given their high failure rate, the text argues that having goals is essential for human fulfillment. Whether it’s a grand ambition like reaching the moon or smaller goals like teaching a grandchild the alphabet, striving for something brings purpose and motivation.

Finally, I’d like to recommend one resolution that I think everyone should make:

Schedule your annual health screenings with your doctors (primary care, eye doc, OBGYN, and any specialists that you see regularly), dentist, dermatologist. Schedule them and put them on your calendar now so that you’re all set for the year. This proactive step can help ensure a healthy year ahead.

Happy 2025!

Common New Year's Resolutions and How To Keep Them
Tips To Keep Your New Year’s Resolutions
Chart: America's Top New Year's Resolutions for 2025 | Statista

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