Hannah Frew

04/15/24

Capstone Blog Post #1

The first week of my capstone I did some research about the mediterranean diet and why
it was promoted as being a very healthy lifestyle. I would refer to this “diet” as more of a
lifestyle because it has basic principles but isn’t at all restrictive. The diet is based around
resources found in countries that border the mediterranean sea. Therefore, it's based around
fruits, vegetables, fish, poultry, nuts, seeds and whole grains. Red meat is consumed
infrequently, and desserts often include various fruits. As a result of the legumes, fish and dairy
products involved in this diet, your body would get plenty of antioxidants, vitamins and
minerals. I found other interesting facts about this lifestyle such as; reduces risk of heart disease,
reduce strokes in woman and it’s the top-rated diet for five+ years in a row.

I also reached out to my mentor and learned of some plant-based options, like tofu and
vegetarian sausages, to implement into protein rich meals. She also mentioned hemp and chia
seeds as they’re easy to add to any meal and they have plenty nutritional value. Hemp seeds
provide protein, healthy fats, antioxidants and omega-3s that help fight diseases. Chia seeds also
have healthy fats, proteins and minerals such as calcium and magnesium.

After researching I started to reflect on my eating tendencies. I thought about how easy it
would be to make simple changes that could make a big difference in my health and energy
levels. An example is changing all oil and or fat products to extra virgin olive oil. Other easy
changes would be to begin each meal with a salad, whether that's a citrous garden salad or a
Greek quinoa salad. Overall, I’m excited to find easy ways to implement the mediterranean diet
as it will benefit young adults who are trying to live healthily while being a full-time student and
or working.