Central Coast Home & Lifestyle Winter 2021

Mediterranean Diet for Health and Longevity What is the Mediterranean diet? T he Mediterranean diet is based on the traditional eating habits from the 1960s of people from countries that surround the Mediterranean Sea, such as Greece, Italy, and Spain, and it encourages the consumption of fresh, seasonal, and local foods. The Mediterranean diet is not a single prescribed diet, but rather a general food- based eating pattern, which is marked by local and cultural differences throughout the Mediterranean region. What does the science say? Far frombeing a hype diet, the health benefits linked to the Mediterranean diet are supported by scientific evidence. The Mediterranean diet is associated with lower all- cause mortality and morbidity (disease occurrence), and has been linked to numerous health benefits. The traditional Mediterranean diet is now the most researcheddietarypatternworldwideanda recent ‘umbrella’ review of 13 meta-analyses of observational studies and 16 meta-analyses of randomised controlled trials investigating the link between adherence to a Mediterranean diet and 37 different health outcomes (covering more than 12.8 million people), has shown that adherence to a Mediterranean diet is protective against deaths from all causes, and from heart disease and stroke, diabetes, some cancers, neurodegenerative diseases and Alzheimer’s and other dementias. The Mediterranean dietary pattern was recently awarded the best diet of 2019 by the US News and World Report. The review analysed 41 different diets and found the Mediterranean diet was the best diet for healthy eating, also emerging as the best plant-based diet, best diet for diabetes and easiest diet to follow. These key foods and ingredients can easily be incorporated into any diet. Extra virgin olive oil as the main added fat, Vegetables and salads with every meal 400g per day, Legumes two- three times per week 100g each serve, Whole grain bread, Fresh fruit every day, Fermented dairy every day: yoghurt, kefir, Nuts everyday – 30g per day, Meat and poultry - if you choose to include, eat sparingly, increase meat-free days and pack your plate with plants. So why not give the Mediterranean diet a go! It’s easier than you think...

Tasty Mediterranean Spinach Frittata

INGREDIENTS 8 eggs 1 / 4 cup milk pinch salt 1 / 2 tsp dill 1 / 2 tsp paprika 1 tsp dried oregano 1 / 2 tsp black pepper 1 / 4 tsp baking powder (optional) 6 oz chopped spinach, squeezed to reduce moisture 1 / 2 cup finely chopped onion 1 cup chopped fresh parsley 3 tbsp chopped fresh mint leaves 3 garlic cloves, minced 200 grams crumbled feta cheese Extra virgin olive oil Salad for top: 6 baby tomatoes, halved 1 lebanese cucumber diced 1 / 2 cup chopped fresh parsley leaves salt, to taste

1 / 2 tsp black pepper 1 tsp ground sumac 2 tbsp extra virgin olive oil 2 tsp freshly squeezed lemon juice

METHOD: Preheat oven to 180 o c.

1. In a large bowl, whisk together eggs, spices, baking powder, and pinch of salt. 2. Add spinach and all remaining ingredients to the egg mixture. Mix well to combine. 3. In a 12-inch oven safe pan, heat 2 tbsp olive and pour in the egg mixture. Give the pan a gentle shake to allow the egg mixture to spread well. Cook on medium-high heat for about 4 minutes or so allowing the bottom of the eggs to settle. Transfer to heated oven to finish cooking (bake for 8 minutes or until eggs are cooked through and the top is firm and no longer runny.) Serve with salad on top - delicious!

Central Coast Conservatorium Children’s Choir to performwith Opera Australia’s Carmen

T he Central Coast Conservatorium Australia in their regional tour of ‘Carmen’ at The Arthouse Wyong on Tuesday 13th July and Wednesday 14th July, 2021. 23 students are involved in the choir, and are going through a weekly choir and performance class. These classes consist of choir training and technique with Artistic Director Patrick Brennan, basics of drama, understanding of Music has been invited to form a Children's Choir to perform with Opera

Conservatorium. “We are delighted to be able to provide this experience to our students,” says Irena Tasevska, General Manager of Central Coast Conservatorium. “These opportunities are what sets the Conservatorium apart, and enable us to provide the most enriching musical education possible for our students.” Tickets will be on sale from the Arthouse Wyong for the performances on Tuesday 13th July and Wednesday 14th July, 2021.

stage directions and some fun choreographed movement to get the students comfortable with moving on stage with teacher Nicky Castle. The students will learn how to warm up their voices, how to sing together, and how to present with confidence on stage. “This is an exceptional opportunity for our students to perform with the largest opera company, and refine not only their musical skills but also their stagecraft,” says Patrick Brennan, Artistic Director of the Central Coast

10 Home & Lifestyle Magazine | Winter 2021