With this article, I have officially written 550 pieces of content on Exercise Menu, and there is no better way to mark this milestone than with two health tips that have consistently been proven to be beneficial for most people − high-intensity interval training (HIIT) and the Mediterranean Diet.

Just take a few minutes today and research these two methods of health, and you will not be disappointed. You will not be surprised to see that finally both are becoming more and more mainstream.

It has been known that each one of these lifestyle changes are beneficial independently, but together they may have an exponential benefit in heart health specifically. Dr. Gayda, the leading researcher of a study released at the Canadian Cardiovascular Congress states that:

Our results show that the combination of the two interventions supersized the benefits to heart health.

Check out this amazing study! You will be impressed about the results they found. Hopefully enough to make HIIT and the Mediterranean style of eating the foundation of your healthy lifestyle.

Personally, allowing HIIT and Mediterranean-style eating becoming the foundation has been an easy change to make. If you are unfamiliar with HIIT, it basically involves exercising at a high intensity for a shorter period of time. For example, instead of going for a 45 minute run, you can perform 20, 20 second sprints with 40 seconds of rest following each sprint in a 20:40 interval. This type of training has been shown to have multiple health benefits, among those, a significant decrease in subcutaneous fat (fat underneath the skin). And anyone can perform HIIT, because intensity is relative to your level of fitness. If a fast walk is your 100%, then that is okay! As long as you are giving a 100% effort during your exercise interval you will benefit from HIIT.

As far as the Mediterranean Diet, the food is simply good. Check out this list of Mediterranean foods to include in your diet.

1. Vegetables – Low in calories, rich in vitamins and nutrients. Can’t beat this…
2. Legumes – A “good carb.” High in fiber, vitamins and nutrients…
3. Fruits and nuts – Great for breakfast of for snacks. Get your sugar fix here…
4. Cereals – A breakfast staple. An excellent source of whole grains…
5. Fish – Your lean meat choice. High in omega-3 fatty acids to improve heart health…
6. Olive oil – The healthy type of fat…
7. Dairy products – Limit, but if you decide to eat, choose low-fat products…
8. Meats – Go as lean as possible. Limit your portion to the size of “a deck of cards.”
9. Alcohol – In moderation…

Just keep everything in moderation and you should be able to lose weight and maintain health. If you are looking for a boost in weight loss, definitely consider intermittent fasting. Research on intermittent fasting is young, but I have noted excellent personal results and early research is promising.

Overall, I am confident that these two healthy lifestyle measures are here to stay! Do your research and strongly consider incorporating these recommendations. They are easy and proven to be healthy!

As a side note, thanks to all of you who have been following the site. At post number 550, it is still a pleasure to write and hopefully contribute to better lifestyles for us all. 😉