Seven Simple Steps to Eating the Med Way

These simple steps will help you eat the Med Way every day. Join the University of Arizona Extension and the Southeast Pinal County Master Gardners from Tuesday, January 14 to Tuesday, February 18, from 11 a.m. to 1 p.m., for a six-week course (Tuesdays Only) at St. Helens Church—located at 66 E. Maplewood Street, in Oracle, Arizona.

Med Instead of Meds was created by a group of nutrition and health professionals from North Carolina State University and North Carolina Division of Public Health. Eating the Med Way has been proven to protect against chronic illness. In some cases, eating the Med Way may even result in decreasing medications taken for blood pressure, high cholesterol or diabetes.* Hence the name Med Instead of Meds. We are passionate about providing people with the information and tools needed to make delicious meals for themselves and their families. We, too, are on this journey with you to transform our eating to the Med Way. Med Instead of Meds is a six-session class series focused on eating a healthy Mediterranean-style eating pattern (a.k.a. eating the Med Way). Classes focus on the Seven Simple Steps to Eating the Med Way. Each session explores one to two simple steps, a mindfulness skill and features Med Way recipes. Food demonstration and/or cooking instruction included in each session.

Change your protein.

Swap your fats.

Eat more vegetables.

Eat more fruits.

Snack on nuts and seeds.

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Make your grains whole.

Rethink your sweets.

Eating the Med Way:

• Decreases the risk of some forms of cancer.
• Is more effective than a low-fat diet for weight loss in overweight and obese individuals
• Protects against cognitive decline by protecting the small blood vessels in the brain. 40 percent lower risk of developing Alzheimer’s when you eat the Med way.
• May improve eye health including decreasing the risk of macular degeneration.
• Decreases the risk of type 2 diabetes. In one study, the risk of developing type 2 diabetes was reduced by 52 percent when eating the Med way.
• Can help manage blood pressure.
• Can reduce the risk of cardiovascular disease (CVD) as much as 30 to 60 percent.

Space is limited, so if you would like to attend, register for the class by emailing Anne Lesenne at annelesenne@arizona.edu.

Copyright for Med Instead of Meds is held by North Carolina State University. This program is presented locally by the University of Arizona Cooperative Extension.