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WWW.UPANDCOMINGWEEKLY.COM MARCH 16 - 22, 2022 UCW 25 Weight loss is often a primary reason people join a fitness center or start exercising. A healthy weight loss goal is to lose one-to-two pounds per week for long-term sustainability. A drastic weight loss approach with a caloric intake of four hundred to eight hundred calories per day can be non-sustainable. With this type of approach, you will likely regain weight within six months or less. A good diet with exercise can help you lose weight and maintain your weight loss goals. Anyone can slash their caloric in- take and lose weight, but is this weight loss a plan you will continue to follow? Educating yourself about nutrition- related dieting options empowers you to make good decisions about food consumption for health and well- ness. Choosing a weight loss plan can be overwhelming with all the avail- able commercial programs and apps because no one diet fits all. Take your time to research a plan or app that will work for you. Two diets surface when I read health and fitness articles: the Mediterranean and Paleo diet. e Mediterranean diet emphasizes fruit, vegetables, seafood, and grains -in moderation. e Paleo diet fea- tures an abundance of meat, seafood, poultry with fresh vegetables and fruit. While I am not suggesting that you try either of these diets, I think the Mediterranean diet is an interest- ing read for this column. It became popular in the fifties and sixties when Ancel Keys and his colleagues studied relationships between diet and coro- nary heart disease in Greece, Spain, Italy, Finland, Japan and South Africa. ey found that the diets in Italy and Greece had the lowest risk of develop- ing heart disease. In general, people in these countries enjoy long lives with low rates of chronic disease. e lifestyle in these countries also embraces regular physical activity and leisurely meals with friends and fam- ily. e question is, why is this diet so effective? e Mediterranean diet encom- passes many fruits, vegetables, whole grains, legumes, fish, olive oil, nuts and seeds. It is a heart-healthy eating plan that incorporates cooking meth- ods and flavors of the region. e diet is rich in fiber, protein, and Omega -3 fats and allows for a modest amount of carbs. e preferred beverages on this diet are coffee, tea, water and an occasional red wine. It encourages fewer eggs, red meat, white meat, sweets, refined grains, processed foods, sweetened beverages and unhealthy oils. Research has shown that this type of diet can reduce your risk of diabetes, cancer, Alzheimer's and Parkinson's diseases, metabolic syndrome and heart disease. People in these countries enjoy long lives with low rates of chronic disease. e reason is that the diet has fewer foods high in fat, salt and sugar. e result is weight loss, reduced risk of cardiovas- cular disease and less inflammation in the body. Studies also suggest that this diet promotes good gut health and healthy aging. Below are menu choic- es for breakfast, lunch, dinner and a snack. Breakfast: Grilled tomatoes on whole-wheat toast, yogurt with fruit or kale and butternut squash frittata. Lunch: Mixed green salad with olives and cherry tomatoes (oil and vinegar dressing) or whole-grain sandwich with hummus, vegetables, or chickpea salad. Dinner: Whole–grain pizza with grilled vegetables or broiled salmon with brown rice and vegetables. Snack: Hummus with red bell pep- pers. Look for my next column, which will feature details on the Paleo diet. Live, love life with healthy eating and exercise. FITNESS CYNTHIA ROSS, Personal Trainer. COMMENTS? Editor@ upandcomingweekly.com. 910- 484-6200. What is the Mediterranean Diet? by CYNTHIA ROSS Photo courtesy of Pexels Serving Fayetteville and Surrounding Areas Let us assist you in launching your new career. Locally Owned Veteran Business Internationally Networked SELLING A BUSINESS? BUYING A BUSINESS? www.tworld.com/fayetteville Thomas Kelsey Ashley Kelsey tkelsey@tworld.com akelsey@tworld.com