About Program
This month, I wrapped up our most recent Cooking Up Health: The Mediterranean Way series. The goal of this program is to help busy adults adopt the Mediterranean diet by providing easy tips, healthy swaps, and practical strategies. Topics include mindful eating, physical activity, label reading, and meal planning. This cohort was the highlight of my Fridays. The group was made up of engaged, vibrant, dedicated individuals eager to learn and apply the information.
Success Story
Manny* enrolled in UF/IFAS Extension Miami-Dade County’s Cooking Up Health: The Mediterranean Way series. He and his wife were looking for a healthier way to eat but were unsure where to begin.
He wanted to improve his health and eat better, but shared that there are too many resources online, and he was looking for credible nutrition information. He was unfamiliar with the Mediterranean-style diet and unsure how to plan simple yet satisfying, nourishing meals.
Through a six-week UF/IFAS Extension education series, Manny received practical nutrition education, weekly challenges, and fun quizzes focused on key components of the Mediterranean diet. The program emphasized lean proteins, fruits and vegetables, whole grains, olive oil, herbs and spices, label reading, portion control, and meal planning. He participated fully, completing all weekly challenges and sharing photos of meals he prepared at home, as featured.
The program became the “jump‑off point” he and his wife needed. Over several weeks, he lost 21 pounds while making sustainable lifestyle changes. He reported enjoying the journey and said the shift away from red meat was much easier than expected. Foods that were once unfamiliar, like quinoa, are now regular favorites in his home.
This story reflects how UF/IFAS Extension empowers individuals with practical, research-based education that leads to real behavior change, improved health, and stronger families. *Name changed for privacy reasons.
Series Snapshot
- Six-week series for six lessons
- Virtual lunch & learn (12:00-1:00 pm)
- March 6 – April 10, 2026
- 14 unique participants
- 64% attended 5 or more sessions (9 of 14 participants)
Outcomes
100% of the participants surveyed reported an increase in knowledge of the:
- Health benefits of a Mediterranean dietary pattern
- Planning meals that support chronic disease prevention
- Cooking techniques that support chronic disease prevention
- Strategies that support the prevention of common chronic diseases (e.g., high blood pressure, cardiovascular disease, and type 2 diabetes, osteoporosis, cancer)
100% of the participants surveyed reported an increase in confidence in their ability to complete the following tasks:
- Choosing the right physical activities for your health
- Choosing and preparing meals that help reduce the risk of chronic disease
Participant Feedback
- “I’ve now expanded to planning out meals and actually purchasing the ingredients, preparing them and then, finally, enjoying them.”
- “It’s made me more conscious when shopping to buy the ingredients that are consistent with the MED WAY.“
- “I would recommend taking this class to anyone that wants to learn more about the Med Way.”
- “[The instructor] was very relatable, very knowledgeable, and made the course interesting. I give her 5 stars!!!
Why It Matters
Watching participants gain confidence and make sustainable changes through practical, research‑based education is a powerful reminder of the impact Extension programs have in our community.
What’s Next
I am grateful to all the participants who joined this series for their investment in Extension and dedication to their health and well-being. Our next cohort starts Thursday, May 21, at noon ET! Join us by registering here: https://CUHTMW_Miami-Dade.eventbrite.com
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