“Greener” Mediterranean Diet Heart Health Boon, Study Finds

A new study found that a green Mediterranean diet that contains less meat could be a way to promote a health heart. The study showed that eaters who consumed plant-based proteins and a limited amount of poultry and red meat had healthier hearts when compared to a traditional Mediterranean diet. A traditional version would have meat and seafood combined with veggies, whole grains and olive oil in moderation.

Three groups of obese patients, mostly mean, were giving different kinds of instruction on physical activity and nutritional guidance in the form of versions of the Mediterranean diet.

Patients following the green Mediterranean diet lost 13.7 pounds compared to those following the traditional version who lost 11.9 pounds. Those who were given just general guidelines lost only 3.3 pounds. Likewise, the groups lost 3.4, 2.7 and 1.7 inches at the waistline.

This study helps to confirm previous research results that all found that adults who a plant-based or vegan diet tend to have the most success with weight loss and decreasing body fat. Many nutrition experts agree there is no downside to upping one’s intake of leafy greens, legumes and nuts and provide plenty of protein.

New Study Concludes Vegans at High Risk for Bone Fractures

According to the findings in a new study people who don’t eat meat, vegans in particular might be at a higher risk for bone fractures.

The research was done at the University of Oxford. It found that meatless eaters and vegans in particular were at a higher risk overall for fractures but also some specific fractures, like hip fractures.

Researchers came to this conclusion by studying almost 55,000 people around the age of 50. They were studied over four years in 1993-2001. They were put into four groups: meat eaters, fish eaters, vegetarians and vegans.

The researchers found that vegetarians where at +9% risk for any kind of fracture when compare to meat eaters and vegans were at a shocking +43% risk.

When it came to hip fractures vegans had a 2.3 times higher risk for hip fractures when compare to meat eaters. Vegetarians and fish eaters were only at about +25% risk of a hip fracture.

Researchers adjusted for calcium and protein intake but even then all non-meat eaters were still at increased risk for fractures even though the risk factor did go down slightly after the adjustment.


WHO Releases Stay-at-Home Exercise Recommendations

Since we are supposed to be staying home many of us are losing out on exercise we would normally get. Whether that’s extra steps at work or missing out on gym visits.

Because of this the World Health Organization (WHO) has made some recommendations about how much exercise we should be getting each day to remain healthy beyond just not catching Covid 19.

The WHO, in their new physical activity guidelines, recommends that adults get at least 150 minutes or 2 and ½ hours of moderate to vigorous physical activity each week.

These recommendations come on the heels of the continued surge in cases in the United States. Being overweight has been associated with increased risk of severe illness and or hospitalization from Covid 19.

The World Health Organization had previously recommended that anyone 18-64 years of age do at least 150 minutes of moderate exercise and 75 minutes of vigorous exercise each week. Previously they had recommended this only healthy adults but now include anyone living with disability or chronic conditions in their recommendation of 2.5 hours of moderate to vigorous exercise a week.

Of course, anyone with any kind of health condition should consult their physician on a new exercise program.



Healthier Cut Out Cookie Recipe

Healthier Cut Out Cookie Recipe


½ cup unsalted butter at room temperature

½ cup granulated sugar

1 large egg at room temperature

1.5 tsp. vanilla extract

1 cup quinoa flour or all-purpose flour*

¾ cup whole wheat pastry flour

½ tsp. baking powder

½ tsp. cinnamon

⅛ tsp. salt


Mix butter in mixing bowl about two minutes until creamy.

Add sugar and continue mixing. Scarp sides of bowl once or twice. Mix for another 2-3 minutes.

Add vanilla and egg, mix well. Stop mixing and scrape bowl.

In another medium bowl combine the flours, baking powder, salt and cinnamon. Whisky to blend. Keep mixer running on low speed while slowing adding flour mixture. Mix until combined.

Remove dough two inch thick discs. Wrap dough in plastic and refrigerate for 30 minutes at least. Two days max.

When chilled remove one disk from the fridge. Put rack in middle of oven and heat to 350 degrees. Line two baking sheets with parchment.

Cover surface in flour, roll dough out to quarter inch thickness. Cut out cookies and repeat until dough is used.

Bake for 8 to 10 minutes. Rotate sheet part way through. Cookies should be golden brown underneath.



Denny’s To Serve Up Special Moons Over My Hammy Sandwich for Halloween in Miami, FL

Not exactly health food, but in honor of the rare Blue Moon Halloween Miami area Denny’s will be serving a special version of its famous “Moons Over My Hammy” breakfast sandwich.

The chain restaurant will be serving a different version of the sandwich because of the Blue Moon’s cross over with the Halloween holiday that hasn’t happened since 1944. The sandwich was originally inspired by the the 1930’s jazz hit “Moon Over Miami” and has been one of the franchise’s best sellers since it came out in the 1990’s.

The sandwich will be pretty familiar: ham, scrambled eggs, Swiss and American cheese etc. However, the sourdough bread will be dyed bull. Hence the “Blue Moons Over My Hammy” sandwich.

The sandwich is available for one day only in 20 locations in the Miami-Dade area on 31 October 2020.