Purdue Extension’s Steps to a Healthy You combines exercise, Mediterranean-style eating pattern

Written by: Tim Brouk, tbrouk@purdue.edu

White County Extension educator Hillary Macy cooks up a pan of basil, shrimp and tomato pasta during a Steps to a Healthy You meeting.(Photo provided)

Hillary Macy and Chelsea Taulman still remember the shocked looks — and maybe an audible gasp or two — when they revealed details of the Mediterranean-style eating pattern to their attendees of the Purdue University Extension program Steps to a Healthy You.

Macy, the White County Health and Human Sciences Extension educator, and Taulman, clinical assistant professor in the Purdue School of Nursing and family nurse practitioner for North Central Nursing Clinics (NCNC), explained to their 13 spring participants that the Mediterranean style of eating, which is known to be the one of the healthiest diets in the world, is focused on heart-healthy, plant-based eating emphasizing fresh fruit, vegetables, whole grains, beans, nuts and extra virgin olive oil. Some meat is allowed but only in moderation. Seafood is a common ingredient in Mediterranean-style eating, but red meat is recommended minimally.

“Living in this rural area, a lot of our individuals are beef farmers,” Taulman said. “Red meat should be limited in Mediterranean diets. Oftentimes, these individuals were eating beef four times at least a week. So that was definitely an adjustment for them.”

Macy recalled, “That was huge. When we talked about that, their eyes got big when we said, ‘You should only eat it two to three times a month.’ They were just like, ‘Wow.’”

The Mediterranean-style eating pattern coupled with at least 150 minutes of exercise a week were key components in the program, which ran from April 3-24. Macy and Taulman partnered their program with Kintec AI, a new fitness and injury recovery app created by Purdue Nursing alumnus Tyson Magee (DNP ’26). Steps to a Healthy You participants were given free subscriptions to the app.

Participants used the app to cater their home or gym workouts while Macy supplied them with samples and recipes of dishes that use Mediterranean ingredients that could be found in the county’s grocery stores. White County is mostly rural but is populous enough — about 25,000 people, according to the 2020 census — to have a Walmart and Kroger. Dishes such as rosemary chili almonds; cucumber caper salad; and basil, shrimp and tomato pasta with feta cheese went over mostly well during meetings at NCNC. Macy said most of the participants were couples looking to try new, healthier foods and get help with their physical fitness.

“There was only like one person that had ever had a caper before. So, a lot of people tried that for the first time,” Macy remembered. “While some didn’t care for the capers, a majority of the people enjoyed them.”

Nuts are a staple in Mediterranean eating as featured in the Steps to a Healthy you dish — rosemary chili almonds.(Photo provided)

While healthy, the recipes were on the easier side to prepare. In terms of fitness, simply walking around the neighborhood was the most popular exercise. The program also promoted mindfulness when it comes to meals.

“Slow down and engage your senses while eating,” Macy said. “I think that a lot of us, myself included, sit and eat in front of the TV way too much. You’re just putting your food into your mouth and not actually tasting what you’re eating. I think they know that they need to be mindful, but it’s just putting that practice in place.”

Macy surveyed her participants after four weeks. Some reported weight loss and most reported a new interest in eating healthier with elements learned from the Mediterranean nutritional plan. They also stated they were exercising more. The newfound flavors and movement add up to a healthier heart.

“Cardiovascular disease is the No. 1 leading cause of death globally. So, it’s really important to not only eat healthy, but also to have that movement component,” Taulman explained. “Walking is a great source of movement. You don’t have to go to the gym and lift really heavy (weights). Any type of physical activity helps.”

Steps to a Healthy You is part of the portfolio of programs available from Purdue Extension. Taulman secured a grant for the NCNC to support delivery of the Steps to a Healthy You class.. Macy used the NCNC facilities for the classes.

Macy was thrilled with feedback she’s received, adding that the program should be back in White County in spring 2027. Macy noted most of her participants garden and will plant more produce for their meals. They also shared they told friends, neighbors and relatives about what they learned and are getting them stepping toward healthier lives.

“Word of mouth is the best advertisement. If people tell their friends and family and then they express interest to me or Chelsea, we can potentially do it again and have a bigger class,” Macy said.

Steps to a Healthy You is designed to empower individuals with practical skills for healthier living. To learn more about this four-session program, contact your local county Purdue Extension office.