Page 5 - ROOT May-Jun 2025

Spice It Up: BASIL Nutrition NOte: THE MEDITERRANEAN DIET MADE SIMPLE
It seems like a new study comes out every black bean tacos fit with the Mediterranean
day praising the Mediterranean Diet. You Diet. With a few simple tweaks, even more
may have read about the benefits but felt familiar favorites can work. Take eggplant
overwhelmed by the idea of completely parmesan. It checks all the boxes if it is
changing your eating habits. lightly sauced and not drowning in cheese.

You’re not alone. Many think following the Here are a few steps to adjust meals to fit
Mediterranean Diet requires a complete the Mediterranean Diet:
kitchen overhaul, but it’s simpler. The • Swap white rice for couscous, quinoa,
key isn’t about eating specific dishes, but or bulgur
it’s about certain cooking practices that • Replace red meat with fatty fish like
promote overall health: salmon, anchovy, or sardines
• Focus on fruits, vegetables, whole grains, • Add dried fruit to soups and stews for
beans, and seeds extra flavor and nutrition
• Use extra-virgin olive oil as the primary fat • Toss nuts and seeds into salads, grain
• Treat lean meat as an accent, not the main dish bowls, and even pasta dishes
• Limit sugar and processed foods The Mediterranean Diet isn’t about strict
• Avoid most fats except extra-virgin olive oil
rules. It’s about making small, lasting
These principles aren’t exclusive to the changes that support your health. Using
Mediterranean region. Many traditional these simple swaps, you can enjoy its benefits
diets from North Africa, the Middle East, without giving up meals you love.
the Adriatic, and even parts of Asia, Africa, Source:
the Caribbean, and Latin America share https://www.sciencedirect.com/science/article/
similar qualities – aside from olive oil being pii/S2161831324000553
the primary fat source.
https://www.eatingwell.com/
Lots of American meals already fit this longform/8059162/dietitian-syrian-roots-
approach. Bean chili, rice and peas, and mediterranean-diet/

Focus on WellneSS: SUN PROTECTION
The sun is always on your mind during the To help reduce your risk, follow these sun tablespoons of sunscreen to your entire body
summer, so it’s a great time to focus on skin safety tips: at least 30 minutes before going outside.
cancer prevention. Skin cancer is one of the most • Wear sunscreen with an SPF of at least 15 Reapply sunscreen every two hours when
preventable forms of cancer. The leading cause every day. you are spending time outdoors or sitting
of skin cancer is exposure to ultraviolet (UV) rays • Reapply sunscreen throughout the day, near a sunny window. If you are sweating or
from the sun. While survival rates for skin cancer especially after swimming or sweating. swimming, reapply at least every four to six
are high, it can still lead to pain, scarring, and, in • Wear wide-brimmed hats that shade your hours throughout the day.
some cases, serious complications. Melanoma, face, neck, and ears.
the most dangerous type, can spread to other • Choose clothing made with SPF-rated fabric. Start building these habits so sun protection
organs if not caught early. becomes a natural part of your daily routine.
• Consider cosmetics or skincare products Taking small steps today can help protect your
Skin cancer does not discriminate. It affects that have SPF already incorporated into the skin for years to come.
people of all ages, skin tones, and lifestyles. Even product.
those who spend a lot of time indoors are still • Apply window film to your car’s windshield, Source:
at risk. For example, UV rays can pass through windows, and sunroof to block UVA and https://www.cancer.org/content/dam/cancer-
windows. People who wash dishes in front of UVB rays. org/research/cancer-facts-and-statistics/
a sunny kitchen window or spend time driving • Use sunglasses that offer full-spectrum UV annual-cancer-facts-and-figures/2024/2024-
are still exposed. In fact, skin cancer is more protection. cancer-facts-and-figures-acs.pdf
common on the left side of the body because it Before applying sunscreen, check the expiration https://www.skincancer.org/skin-cancer-
receives more sun exposure while driving. date. If it is still effective, apply about two prevention/