February 7, 2022 Weekly Newsletter
Give your Heart a Healthy Hug with these Mediterranean-Inspired Recipes
Morsel of the Month
When it comes to weight loss, we are not fans of the “D” word – Diet. However, we do not try to hide our love for the Mediterranean Diet. So how do we explain this contradiction? Well, the Mediterranean Diet is not a strict list of rules like a regular diet. It’s an eating pattern that has been associated with heart health and prevention of chronic illness. February is American Heart Month, so in honor of the tastiest way to love your heart, here are some tips to incorporate the Mediterranean Diet into your life.
Make the basis of your eating pattern fruits, vegetables, nuts, seeds, legumes (beans and lentils), and whole grains. Flavor your meals with herbs, spices and olive oil. When you eat in this pattern, you consume a variety of antioxidants, fiber, healthy fats, plant-based protein, and vibrant flavors.
Include fish and seafood twice per week. Seafood is a good source of heart-healthy omega-3 fatty acids and can be a fun way to shake up your dinner routine. Include moderate amounts of chicken, eggs, cheese and yogurt weekly. These items are good sources of protein and minerals like calcium, and can be part of a balanced approach to eating. Have red meat and sweets as treats. These foods can be super satisfying both physically and mentally when eaten mindfully. Most importantly, enjoy your time eating and moving with friends and family. Social connections are an integral part of this eating pattern and bonus points if you savor a leisurely meal imagining yourself on a sunny beach.
You don’t need to follow all of these tips to reap the benefits. Consider including a meatless meal or a seafood dish in your weekly routine. Try a new-to-you whole grain or bean. Or set aside your devices and enjoy a leisurely meal with a friend.
If you’re interested in learning more about the Mediterranean pattern of eating, schedule a time to chat with one of our dietitians and check out our free educational handouts in the Athens Nutrition Learning Library.
Join our community for exclusive nutrition tips, recipes, and early-bird discounts to upcoming events!
Meal Prep Monday: Taking Care of your Future Self!
We make your cooking experience fast and easy with 4 simple recipes to cook each week. All month long, we are featuring recipes that are inspired by the Mediterranean eating pattern.
This week, we are featuring new ideas for soup, pasta, fish and beans.
Get this week’s recipes here and see more recipes at judymatusky.com
Cook with Us
Join Judy Matusky, culinary nutritionist, in her kitchen (virtually) every Thursday at 12 pm over at the Athens Nutrition Facebook page. She’ll be cooking fast and light recipes with 5 (ish) ingredients. This week, Judy is Chimichurri as part of her Series on Simple Sauces.
Check out last week’s cooking video when Judy made Superbowl Cauliflower Wings.
Find all of our cooking videos on the Athens Nutrition YouTube page!
Thanks for subscribing to our newsletter!
If you like it, pass it on to a friend.
Copyright © 2022 Athens Nutrition, All rights reserved.
Our mailing address is:
Athens Nutrition
27 W Athens Ave
Ardmore, PA 19003-1321