THE Heart-Healthy LIFESTYLE:
Following the Mediterranean diet has many benefits. The Mayo Clinic credits this lifestyle with reduced incidences of cancer and Parkinson’s and Alzheimer’s diseases. In addition, women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer. But there are still a lot of misconceptions surrounding this lifestyle change. Many people believe it costs a small fortune. However, if you craft meals with beans or lentils as your main source of protein and eat mostly plants and whole grains, the Mediterranean diet is far less expensive than processed foods. Some Mediterranean diet enthusiasts may believe that if a daily glass of wine is good for your heart, then three glasses per day is okay, too. While moderate amounts of red wine certainly have unique heart benefits, drinking too much has the opposite effect. The Mayo Clinic recommends no more than 5 ounces of wine daily for women and men over 65, and no more than 10 ounces per day for those under 65. Anything more is bad for your heart. But even if you switch over to Mediterranean-friendly recipes, your work doesn’t stop there. It’s also important to mirror the other ways Mediterraneans live their lives. When it’s time to eat, don’t rush or watch TV. Sit down, relax, and enjoy a leisurely meal with others. And of course, get plenty of exercise. the Mediterranean Diet
Calorie-cutting diets have become a thing of the past. Instead of depriving our bodies of nutrients, we’ve turned to lifestyle changes. Losing weight and reaching a healthy nutritional balance isn’t easy, and a few months of eating 1,000 calories per day just doesn’t cut it. Enter the Mediterranean diet, a lifestyle change that’s become quite popular and effective. This diet is inspired by the traditional eating habits of people in southern Italy, Greece, Turkey, and Spain. According to the Mayo Clinic, it is a realistic and sustainable way to reduce disease-causing inflammation and lose weight, and it is one of the most heart- conscious ways of eating. The Mediterranean lifestyle promotes heart-healthy foods, including the following: Fresh fruits and vegetables, especially leafy greens and non- starchy veggies Whole grains Wild-caught fish and seafood
High-quality, pasture-raised poultry, eggs, cheese, goat milk, and yogurt Red meat, but only on special occasions
Olive oil
Nuts and seeds
Legumes and beans
Herbs and spices
Daily glasses of red wine
Take a Break
LEFTOVER TURKEY RAMEN
Whether your leftover turkey has been sitting in the freezer since the end of December or it’s from a more recent meal, take that bird and turn it into a warm bowl of ramen, perfect for the cold winter months.
Ingredients
1 leftover turkey carcass 6 scallions, divided 8 slices ginger 6 dried shiitake mushrooms 16 cups water
4 eggs 4 ounces bacon 4 portions fresh, not instant, ramen noodles 2 cups leftover turkey, shredded 3. Cook bacon until crisp. Drain, chop, and set aside. Chop remaining scallions. 4. Once the broth is done simmering, prepare the fresh noodles according to package directions. Divide noodles
Directions
1. Remove most of the meat from the turkey carcass, shred, and set aside. Put carcass in a large stockpot, along with 3 scallions, ginger, mushrooms, and water. Bring to a boil, then simmer for 3 hours. 2. Place eggs in a small saucepan and cover with cold water. Bring to a boil, then immediately remove pot from heat and let sit for 4 minutes. Transfer eggs to an ice bath to cool.
among 4 bowls and cover with broth. Add shredded turkey, chopped scallions, chopped bacon, and an egg to each bowl.
Recipe courtesy of TheWoksOfLife.com
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