February 2025 Employee Newsletter: The Mediterranean Diet

FEBRUARY 2025 EMPLOYEE NEWSLETTER Live Well. Work Well. 2025’s Best Diet: The Mediterranean For the eighth consecutive year, U.S. News & World Legumes (e.g., beans, chickpeas, lentils, peanuts Report named the Mediterranean diet the world’s and peas) best overall diet. This diet can help support brain Whole grains (e.g., barley, buckwheat, brown rice, function, promote heart health and regulate blood oats and whole-wheat bread and pasta) sugar levels. Research also suggests that this well- Fish and seafood (e.g., crab, mussels, oysters, balanced eating pattern can help prevent some salmon, sardines, shrimp, trout and tuna) chronic diseases and increase longevity. Herbs and spices (e.g., basil, cinnamon, garlic, mint, nutmeg, rosemary and sage) Because the Mediterranean Healthy fats (e.g., avocados, avocado oil, extra diet is nonrestrictive, almost virgin olive oil and olives) anyone can follow it and adapt it to their personal The meal plan also encourages poultry (e.g., and cultural food chicken, duck and turkey), eggs, cheese and yogurt preferences. in moderation. Sweets, red meat and other highly processed foods should be limited. A nonrestrictive healthy eating regimen such as the The winning meal plan emulates how people in the Mediterranean diet may be easier to follow and stay Mediterranean region have traditionally eaten, committed to. After all, you can start building focusing on whole grains and heart-healthy fats. Mediterranean-inspired meals with foods you These foods are encouraged in the diet: already love or by incorporating more fruits and Fruits (e.g., apples, bananas, grapes, melons, vegetables into your meals and snacks. oranges, peaches, pears and strawberries) Vegetables (e.g., artichokes, broccoli, Brussels sprouts, carrots, cucumbers, kale, onions, spinach and sweet potatoes) Nuts and seeds (e.g., almonds, cashews, hazelnuts, macadamia nuts, pumpkin seeds, peanut butter, sunflower seeds and walnuts)

FEBRUARY 2025 LIVE WELL. WORK WELL. NEWSLETTER: Building Heart- healthy Habits Benefits of Heart disease is the leading cause of death in Strength Training the country for both men and women, accounting for 1 out of every 5 deaths. Strength training, or resistance training, is Cardiovascular disease and the conditions gaining popularity for its long-term health that lead to it can happen at any age. Some benefits. It involves using body weight or types of heart disease include arrhythmia, equipment like free weights, kettlebells, heart failure, heart attack and stroke. and resistance bands to build muscle and A heart-healthy lifestyle can reduce the risk of endurance. Recommended at least twice a heart disease, and small changes can make a week alongside aerobic exercise, strength difference. Consider incorporating these training benefits everyone, not just practical tips: athletes. It helps with daily tasks—like • Get screened. A heart disease screening climbing stairs, lifting objects, and doing checks your blood pressure, cholesterol and chores—especially as you age. Regular blood glucose levels. If you don’t know these strength training can lead to the numbers, a baseline screening is a starting following: point for monitoring your health. • Eat healthy. It’s crucial to control portion Increased muscle mass & sizes and consume a balanced diet full of stronger bones fruits, vegetables, whole grains and protein. Limit fast, fried and processed foods, saturated and trans fats, and sodium. • Be active. It’s important to engage in aerobic Boosted metabolism activity for at least 150 minutes weekly and muscle-strengthening activities two times per week. Flexibility workouts, such as stretching and balance, support musculoskeletal health and can help you keep up with your exercises. Better flexibility & mobility • Avoid or quit smoking. Nicotine raises blood pressure, so quit smoking or vaping. Breathing secondhand smoke also affects your heart. February is American Heart Month, which is a Reduced risk of injury or great time to take charge of your heart health falls and get screened. Your doctor can also provide more information about heart health and warning signs. Decreased risk of heart disease & diabetes Elevated mood, self-esteem & brain health