【推荐2】The Mediterranean (地中海的) diet is the No. 1 Best Diet Overall. It’s also a top-rated diet for those looking for a heart-healthy and weight-friendly diet.

Don’t confuse Americanized Mediterranean menus -which often feature too much refined pasta, beef and cheese-with healthy eating. The food and eating habits of the Mediterranean region are undoubtedly both delicious and healthful. However, the “Americanized” version of Mediterranean food, deep-fried cheese and falafel, heavy pasta dishes and a lot of beef and pork is anything but healthy.

Though people living in the diverse Mediterranean region eat different types of food, their diet mainly consists of plant-based foods -whole grains, beans, nuts and unsaturated (不饱和的) fat from olive oil. A small amount of lean poultry (家禽肉) and plenty of seafood is also allowed.

The nutritional value and health benefits of the Mediterranean diet were first documented in the Seven Countries Study, which investigated the relationship between diet and heart diseases among roughly 13,000 men from 1958 to 1999. The study indicated that the type of fat affects cardiovascular (心血管的) health more than total fat intake does. Although standard nutrition advice calls for a 30% limit on total calories from fat, even up to 40% may be heart-friendly, if most of the fats consumed are unsaturated.

Since the Mediterranean diet focuses on nutrient-dense fruits, vegetables, whole grains, nuts, seeds and health y fats, it spares little room for the saturated fat, extra sugars and sodium. As a result, people who eat a Mediterranean-style diet have longer life spans, report a higher life quality and suffer from less chronic diseases, such as cancer and heart disease. Also, Mediterranean diet offers an upper hand in weight loss as a further research suggested.

【推荐3】Wellbeing is the ability to feel good and function effectively in all aspects of our lives. We succeed and are healthy when we consistently feel and function well and are able to effectively manage the stresses and challenges that we meet.     1    

Even when we would normally rate our wellbeing highly, we may find that some days we may feel tired, leading to frustration and not achieving what we want to do. Yet other days we are energetic, our physical health is good and our mental health is positive.     2    

With this in mind, the Workplace Wellbeing Framework aims to build staff wellbeing so that we all have more time feeling well and nice. However, it is acknowledged that staff will have different health and wellbeing needs.     3     The University of Adelaide will provide staff with access to information, training and assistance to build wellbeing which includes both mental and physical health.

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●Respect staff needs and requirements.

●Deliver a framework that meets individual staff needs.

●Promise to deliver quality activities and information that will assist in the further development of staff wellbeing.

●Consult staff to further explore approaches for future wellbeing learning activities.

Note that not all activities and information may be suitable or needed by you at this time.     5     You can draw what you need for now. Try out different ideas. Let go of the ones that do not assist you and keep on with the ones that help. It is up to you what you try!