The Incredible, Edible…. Nut? Part 2

Junk food seems to be a problem that a lot of Americans are struggling with. According to the American Heart Association it has been stated that as of this date “50 million Americans have metabolic syndrome, a combination of health risks, such as high blood pressure and abdominal obesity.” These findings are a reason why it is very important for everyone to be more cautious about their health and their eating habits. Simple things such as replacing less healthy snacks such as chips or certain types of crackers with nuts can be very beneficial and favorable in seeing results and change in your diet. The key to solving this crisis would be to find a way in reversing the way people think and eat when it comes to food. By simply sticking to a healthy lifestyle instead of a so-called diet could be the answer. A lot of individuals freak out or feel discouraged when they hear the word ‘diet’ because it’s very hard to fall off the wagon and lose track of your life these days. The Mediterranean diet makes this easy, it’s more so a guideline than a frightening diet. Another great thing about nuts is that including the benefits it also helps individuals feel full “while also increasing the body’s ability to burn fat.” The anti-inflammatory

substances and antioxidants that are contained nuts help make them to be as beneficial as they are. The healthy fat that nuts contain also help to “lower blood triglycerides” and therefore enables us to “increase good cholesterol.” On the left I included a diagram that I found in the MSNBC article published by the Associated Press. The diagram basically shows results from a study that conducted on 1200 Spaniards located in the Mediterranean region that ranged from the ages of 55 to 80. The study followed the individuals and made sure they followed a specific diet for an entire year. To make the study helpful in understanding what they were trying to find, they made sure that all of the participants did not have prior history to heart disease, though some of the participants did have risk factors which included “Type 2 diabetes, high blood pressure and abdominal obesity.” The fact that the individuals were risk factors, made this study even more important; that way we could really get down to the basics and find out how beneficial nuts really are to individuals that are risk for these health problems. The three diets that were studied are shown in the diagram with the results showing the difference in their risk factors from when they started the study to when they concluded a year later:
“The low-fat group was given basic advice about reducing all fat in their diets. Another group ate a Mediterranean diet with extra nuts. The third group ate a Mediterranean diet and was told to make sure they ate more than four tablespoons of olive oil a day.”

For all of the individuals that were on the Mediterranean diet they were advised to use olive oil when cooking their food, increase their appetite for fruit, vegetables and fish and other guidelines that the Mediterranean diet follows. All those that were drinkers were advised to drink red wine instead of other alcohol choices. As seen in the diagram, after on year all three groups were able to see some sort of improvement. I hope studies such as these give you the courage to start focusing more on your health and to make others aware of their health as well. Just making a few changes can really go a long way, take a look below for more interesting facts about nuts:




Just a Reminder on some Interesting Facts about Nuts:

• Including nuts into your diet in moderation can actually slim you down
• Peanuts are in the same family as beans and peas therefore they are technically legumes
• Nuts can also be categorized under the same food group as ‘protein’ due to the classification of being a legume
• The fats found in nuts are not technically bad for you; Omega-3 fatty acids found in nuts provide “cardiovascular protection and lower ‘bad’ cholesterol.”
• Nuts are good sources of B vitamins






Reference:
[1] The Associated Press. “A nutty diet may cut heart disease risk.” Msnbc, 8 . 2008. .

[2] Collins, Rebecca. Ezine Articles, 2008

The Incredible, Edible…Nut? Part 1

Just a handful of nuts a day can go a long way these days. Challenge yourself this year and trade away those unhealthy snacks for nuts, or if you happen to be allergic to nuts then choose a healthier route such as fruits or yogurt. In previous blogs I have boasted about the straight healthiness of nuts but a recent article published on MSNBC set the record straight. As long as you follow the Mediterranean diet guidelines which are “rich in fruit, vegetables and fish” and eat a handful of nuts for an entire year, there is proof that you may be able to “help undo a collection of risk factors for heart disease.” Interestingly enough, researchers discovered through their studies that an addition of nuts into an individual’s diet worked better than “boosting the olive oil in a typical Mediterranean diet.”

I’m a huge fan of olive oil; when I’m cooking eggs, sautéing vegetables on the saucepan, or replacing butter or margarine, and then I’m using olive oil. I pretty much use olive oil on a regular basis. Regardless of nuts being proved to be more beneficial in this situation, both “regimens cut the heart risks knows as metabolic syndrome” in the majority of people than a “low-fat” diet would. My Aunt, located in the UK, always encouraged me to munch on nuts and since 2004 when I last saw her, I began to eat a variety of nuts on a more consistent basis and I did notice the benefits; I didn’t realize how beneficial they were until I started to do more research on them and after I started feeling more energetic and healthier.


The most surprising finding that these researchers discovered was that fact that there appeared to be “substantial metabolic benefits” with weight loss and calorie reduction. Results and Improvements that showed in individuals were told to eat about “three whole walnuts, seven or eight whole hazelnuts and seven or eight whole almonds” and these individuals noticed an improvement in their cholesterol, blood pressure and their appearance. These individuals did not particularly lose weight but they did find that there was a reduction in their belly fat. This is a pretty sweet deal, and this study does not even include any factor of exercising, just the finding of eating healthier. If you can commit to changing just minor eating habits you too can see these types of results, why not give yourself a challenge and try this today. Look out for our week long blogs about the benefits and continuing research on the healthiness of the incredible, edible ‘nut.’





Reference: [1] The Associated Press. “A nutty diet may cut heart disease risk.” Msnbc, 8 Dec. 2008. .

Wine Vs. Other Alcoholic Beverages

As we have discussed in previous blogs, wine consumption has been linked to “a reduced cardiovascular risk.” This study was done in a Mediterranean region, particular Spain, to show that when an individual drinks wine moderately compared to other alcoholic beverages there is a relation to having a lower morality rate in total. This finding also showed the difference in the way individuals that drink moderately eat compared to individuals that dank other alcoholic beverages. The main conclusion that came out of this study was that there is in fact a “better dietary pattern…found among nondrinkers than among drinkers.” Four specific questionnaires were conducted among participants with a trained dietitian present to see whether they preferred wine, beer, another kind of alcohol beverage or simply no alcohol at all. This study went into great detail on alcohol preference, for instance, one of the surveys specifically called a 137-item food frequency questionnaire listed wines such as “red, white, rose…and vintage wines” and liquors such as “anisette, whisky, vodka, gin and cognac.” Once individuals picked out their choices the participants were distributed into five drinking groups (nondrinkers, wine drinkers, beer drinkers, sprits drinkers, and no alcoholic beverage preference). After the alcohol preferences were sorted out it was time to figure out the participant’s dietary habits with relation to the Mediterranean Diet.

Using the Mediterranean dietary pattern the researchers constructed a system in order distribute points to the participants that consumed the proper food components such as vegetables, fruits, legumes, cereals, fish, and olive oil. Basically these scientists were trying to figure out, through the surveys that they conducted and also with the knowledge of the Mediterranean Diet, which members of these groups followed the Mediterranean Diet the best and what all of us, as food consumers, can learn from this? The scientists believed that the significance of this study was important in making individuals aware about their findings. All of the Mediterranean participants were at high cardiovascular risk and because they were all a high-risk group it was important for find out “if wine drinkers had a better dietary pattern that could explain the proposed health effects of wine.” Researchers believe that it is important to make aware of the health benefits of wine and to differentiate those benefits from other alcoholic beverages especially from those that are at “greater risk for developing cardiovascular disease.” Interestingly enough, other studies have shown that wine drinkers have healthier dietary habits which are also similar to the Mediterranean food pattern. These individuals also choose healthier paths in life and appear healthy in most aspects of their life such as having “a lower prevalence of smoking, a higher educational level, and healthier scores in psychological test assessing…self esteem, sensation seeking” and all of this is due to individuals that choose to drink wine instead of other alcoholic beverages.



Reference: [1] Carmona-Torre F de A, et al. “Relationship of alcoholic beverage consumption to food habits in a Mediterranean population.” Am J Health Promot. 2008 Sep-Oct; 23(1): 27-30.

What just a Little bit of ‘Mediterranean’ can do for you!

I want to challenge you to try something new starting tomorrow or even today if you have not eaten yet. Anything you decide to cook from now on, replace whatever vegetable oil that may be recommended and try cooking with olive oil. According to some research done on 26,000 Greeks, scientists were able to find that just by these individuals using more olive oil in their diet they were able to cut the risk of cancer by 9%. It’s quite fascinating to know that just by including more of this healthy oil into your diet can help you reduce your chances of developing certain cancers. Throughout their study, these scientists concluded that just by including “a couple of elements of the Mediterranean diet [this] could cut the risk of cancer by 12%.” It’s better to start off little than to not do anything at all. It really doesn’t take much effort just to replace your cooking oil. So let us get this straight; here are the basics when it comes to improving your health:

• Eating more unsaturated fats such as olive oil reduces your risk of cancer by 9%

And to further achieve the benefits that the Mediterranean Diet:

• Eating less red meat and more “peas, beans, and lentils, [can] cut the risk of cancer by 12%”

Another addition to your life you might want to consider is adding broccoli into your diet. Studies have shown that broccoli fights against heart disease and stops prostate cancer. The Mediterranean diet praises “higher amounts of fruits [and] vegetables…” and broccoli has appeared to be a very beneficial vegetable especially for men that are vulnerable to prostate cancer. Scientists were able to test the benefits of these vegetables by comparing the “effects of adding 400 grams of broccoli or peas a week” in diets of men that were at a greater risk of developing prostate cancer. Researchers found that the individuals that were tested by eating broccoli had a change in the “activity of genes” in their prostate. Broccoli is not the only vegetable that they believe they could find changes in; “their findings raised the possibility [that] other ‘cruciferous’ vegetables, such as cauliflower and Brussels sprouts, could help prevent or slow down the disease” if the patient were to have a particular “gene variant.” What I want all of you to take from this is that just by changing little things in your life can hugely impact you in advantageous ways.

Reference: [1]:

<http://news.bbc.co.uk/1/hi/health/7483164.stm>

Younger Generation goes Mediterranean

Western Crete, a small town in Greece, is considered to be the birthplace of the Mediterranean Diet, and is having a huge dilemma with the younger children in a place where individuals were brought up eating “fresh produce and fish” instead of from places such as “chocolate shops, pizza places, ice cream parlors…and fast-food joints.” Instead of eating healthy like the Greeks have in the past, they have succumbed to their fear of a more westernized civilization of junk food and poor eating habits. It is very critical for the younger generation to know the importance of having good eating habits while maintaining a healthy living style. Dr. Michalis Stagourakis noticed that in Kasteli, Greece there has been a huge transformation in the way the people in the Mediterranean region are eating; specifically “a changing diet [producing] an epidemic of obesity and related maladies.”

Sadly in Europe, nowadays the Mediterranean diet is hard to find in the places where it once originated from; instead it’s easier to find the healthier cooking at “restaurants of London and New York.” Of course you can always go to the supermarket to get the foods that you need to create a healthy Mediterranean dish, and there are even cheap frozen Mediterranean dinners for those that are fairly busy. Take a look at my previous blogs to get more information on foods on the go and previous recipes from Chef Maria Liberati. It is quite ironic how the Mediterranean diet that we know to be “associated with longer life spans and lower rates of heart disease and cancer” is being transitioned to a younger generation of about two-thirds of overweight children. Someone commented that it’s quite scary that individuals, from where this healthy diet originated from, used to live until they were around 100 and now “you see kids whose longevity is less than their parents.”

Out of concern, the Food and Agriculture Organization of the United Nations decided to focus on this growing problem and help educated people on what used to be the ever so popular Mediterranean Diet. Due to overall unhealthiness of the children in this area that they focused on in Greece, the Greek government decided to educate them. They were lectured on nutrition and taught lessons that included the food pyramid, specifically focusing on the Mediterranean diet. Interesting statistics to know is that in Greece “three-quarters of the adult population is overweight or obese” and in the United States “66 percent of adults older than 20 were overweight in 2004, and 31.9 percent of children 2 through 19 were overweight in 2006.” Greece and the United States differ in the way that they eat in general but surprisingly in Greece the growing number of children getting “fat” is quite shocking. Interestingly enough, the older generation is more shocked at younger generation due to the fact that “Greece had for so long been a poor nation where hunger was a recurrent problem” and another striking fact to note is that in the United States “obesity is more pronounced in adults than in children” while, like we have discussed previously, in the Mediterranean region weight problems is more prevalent in the younger generation. Obviously living in a village in Greece is quite different than growing up in a city like Los Angeles or New York. If we combine the methods from the Greeks and use that in our younger generation in the United States, we will be educating and perhaps preparing our children for a healthier future. Why not help prevent our children from having coronary heart disease when they are much older, or perhaps from having cancer. If we start with the younger generation it will be beneficial to us all in the long run.

Reference: [1] Rosenthal, Elisabeth. “Fast Food Hits Mediterranean; a Diet Succumbs.” The New York Times. 23 Sep. 2008.

Antioxidants and the Mediterranean Diet

Italian Researchers, Drs. Francesco Visioli and Claudio Galli, decided to take a look at the importance of antioxidants and the role it plays in the Mediterranean Diet. This research was conducted at the University of Milan in Italy. The researchers pointed out specifically that the traditional Mediterranean diets are a bit different from how diets are portrayed in Northern Europe and American diets. Something that particularly stands out is the fact that the traditional Mediterranean diets “include a significantly large amount of plant foods…[and] this notable difference between the two eating styles…has been associated with a lower risk of developing coronary heart disease and certain cancers.”

Something that may contribute to having coronary heart disease is having “high plasma cholesterol levels” which can be found in other popular diets in the US for example compared to the healthy eating style portrayed from the traditional Mediterranean Diet. These foods that are involved in the Mediterranean Diet have one of the best things your body could ask you for, and that would be; antioxidants. Antioxidants and its “excessive free radical production” have shown in a great number of studies that they have been linked to a reduction of the diseases that we have mentioned earlier. Through the research that these Italian scientists have conducted we are going to get into more depth about how the abundance of “fruits, vegetables, breads, nuts, seeds, wine and olive oil” have a great impact on individuals and their relation to “human disease.”

There are several different kinds of antioxidants; some of the antioxidants that these researchers focused on and its involvement with the Mediterranean diet are, “tocopherols, carotenoids, flavonoids, and polyphenols.” Again, unlike many other diets out there, the huge benefit of the Mediterranean diet is that it focuses much of its attention on fruits and vegetables and other many ingredients that are “rich in vitamins, minerals, and phytochemicals” that represent a “major source of antioxidants.” Let’s take a closer look at the specific antioxidant vitamins and how they contribute to specific diseases:

(1) Tocopherols

This particular antioxidant can be found in “nuts, wheat germ, vegetable oils (i.e., seed oils), margarine, mayonnaise, butter, and eggs.” Epidemiologic studies have shown a correlation between the intake of tocopherol and its protection against coronary heart disease and certain cancers.

(2) Carotenoids

The great thing about carotenoids is its special relationship with Vitamin A. They are found in “heavily pigmented fruits and vegetables such as carrots, broccoli, tomatoes, red peppers, and pumpkins” which are very commonly used in meals prepared particularly inspired by the Mediterranean diet. Epidemiologic studies have shown that plasma levels of carotenoids are “positively correlated with a lower incidence of [coronary heart disease] and lung cancer.”

[3] Vitamin C

Citrus fruits are a great provider of Vitamin C. Popular fruits in this category consist of oranges, tangerines, grapefruits and lemons. Leafy vegetables are also a great source of this. A very important fact to know is that Vitamin C is actually the “principal antioxidant of human plasma.”

[4] Phytochemicals (nonvitamin antioxidants)

Polyphenols fall into the category of phytochemicals and are very abundant in the Mediterranean diet especially when it comes to “its high proportion of fruits and vegetables and to the consumption of red wine and olive oil.” Wine, when consumed moderately, have been known to have beneficial effects to an individual’s health especially from the protection from coronary heart disease. We have talked previously on how great olive oil is and how you should make olive oil your best friend.

Overall, these scientists believe in the benefits of antioxidants but they do suggest that your best bet is to follow a healthful diet, such as the Mediterranean Diet, and make sure to consume your body with an “abundance of…fruits, vegetables, [moderation of] wine, and olive oil” and you’re on a healthier path for tomorrow.







Reference: (1) Visioli, Francesco and Galli, Claudio. “The Role of Antioxidants in the Mediterranean Diet.” Lipids, Vol.36, Supplement (2001).

Allergies and the Mediterranean Diet

British Studies are showing that the Mediterranean Diet’s aspect of having antioxidant-rich foods is linked to the prevention of allergies and asthma symptoms. Scientists conducted a survey for children that are specifically from the Greek Island of Crete just to get an idea of their eating habits and how their body is functioning regularly. On a normal basis these children were eating “at least twice a day, [and] eight out of 10 children ate fresh fruit, and two-thirds ate fresh vegetables.” These children that followed a healthy eating style showed great benefits specifically towards ‘respiratory problems.’ Another interesting find was that the children who followed this healthy eating habit also showed that they were “less likely to develop air or skin allergies, or asthma symptoms.”

A lot of people seem to think that having allergies or asthma is not a serious condition. The funny thing is that you may think that you don’t have it and eventually develop symptoms for allergies or asthma as you grow older. The knowledge of this study could benefit all of us and it has made me aware of how I should go about my eating habits as well, especially if it is able to help me with these symptoms. At the end of August I began to have symptoms that I have never had in my life. Granted my mom does have Asthma and severe allergies so I’m sure she passed that on to me but it came out of no where. When an individual is suffering from asthma or allergies “their lungs [are] constantly bombarded by foreign bodies, or allergens in the air… [and when] these allergens enter the body, the immune system believes they are harmful….In an effort to protect itself, the body sends out antibodies to fight off the allergens.” It is important to be aware of your health and others around you because you may never know one day when it could possibly affect you.

Several doctors from London believe that everyone’s body needs to have some sort of balance, for instance “a balance between what we breathe in, and the body’s reaction.” Also when it comes to children, these doctors state that most children do not have allergies and an explanation to why they probably do suffer from this problem is because of their unbalanced diet. If this is what doctors seem to believe then the only thing one could think to do is to help other individuals have a healthy balanced diet. That’s where the Mediterranean diet comes into play. We all know, or if you don’t I’m letting you know, that the Mediterranean diet contains plenty of healthy foods and the power of these antioxidants is supreme. These antioxidants are believed to do a lot of good to many areas of the body; “antioxidants are known for their disease-fighting ability…[and] they work to sop-up the so-called free radicals left over in the body as a byproduct of a cell’s day-to-day functions.”

Honestly though, what more could you ask for? Studies have shown that “antioxidants are good for heart disease, good for cancer, and how asthma as well.” It’s a NO-Brainer! The Mediterranean Diet contains plenty of antioxidants. What else? Antioxidants help fight bad things in our body! I say, start the Mediterranean diet and give it a try. You will thank yourself for it ten years from now when you’re looking 20 years younger than all of your friends that didn’t listen to you. Start focusing on a healthy new you and get rid of the bad eating habits. You can do it!

Reference: (1) Owings, Laura. “Mediterranean Diet May Prevent Allergies.” ABCNews Internet Ventures. 2008. 5 April 2007 <http://abcnews.go.com/Health/Story?id=3008436&page=1>

Mediterranean Diet Focus in Greece

Studies have shown that the Mediterranean Diet ‘reduces fatality’ in individuals that suffer from coronary heart disease. With that focus, researchers, Drs. Trichopoulou, Bamia and Trichopoulos, analyzed this assumption to show how advantageous the Mediterranean Diet could be to individuals who decide to pursue a healthy eating life style. Research previously done by a fellow named Keys stated that the reason the Mediterranean Diet was indeed such a beneficial diet in regards to coronary heart disease is because the “diet [is] low in saturated lipids that conveyed protection…by lowering plasma cholesterol levels.” For those of you that do not know what plasma is; it is basically the liquid component of your blood. Now researchers feel as if the diet has shifted away from “low content of saturated lipids” and are now focusing on “high content of olive oil and…toward its overall…characteristics.” Instead of just focusing primarily on coronary heart disease the Mediterranean Diet is able to “include possible effects on total mortality” which would be more helpful in learning what the Mediterranean Diet can do to someone if they stick to this healthy lifestyle for a long term process.

It’s quite fascinating to learn and follow how researchers go about these kinds of studies. The way in which these scientists went about this study is that they used 1302 Greek men and women and followed up on them for an average of about 4 years. They looked to see the relationship between someone who was able to stick to the Mediterranean Diet and to what degree and its association to individuals diagnosed with coronary heart disease. The main purpose is to see the survival rates of these individuals that stuck with and followed the traditional Mediterranean Diet. Through several scientific methods and intensive researcher these doctors were able to conclude what they had thought from the get go. They were able to show that there is in fact “greater adherence to the traditional Mediterranean diet [and] is associated with a significant reduction in mortality among individuals diagnosed as having coronary heart disease.” Please check out the reference below if you are interested in following up with these doctors’ research.

Reference:

(1) Trichopoulou, A., Bamia, C., and Trichopoulos, D. “Mediterranean Diet and Survival Amont Patients with Coronary Heart Disease in Greece.” Arch Intern Med. 2005’ 165: 929-935.

New Season. New You: Analyzing the Mediterranean Diet

This season of blogs will be concentrating more on the many researchers and scientists out there that are focusing their studies on the Mediterranean Diet and its effects on the many individuals that choose to live the Mediterranean life style. Occasionally I will give tips and recipes that you might be interested in indulging your taste buds in. By following and appreciating the research involving the Mediterranean Diet I hope to encourage you or any of your fellow friends, neighbors, and family to give it a try and spread the word on how much impact this diet can have on your life. If you’re currently living the Mediterranean lifestyle I hope that you recognize the importance and how much better the quality of your life could be just by changing some possible nasty habits for instance. It is not hard to follow this life style; take a look at my past blogs and get and idea of what the Mediterranean Diet has to offer. Let’s start this blog off right with research done by Francesco Sofi and colleagues.

The finalized published study done by these researchers titled their work as, “Adherence to Mediterranean diet and health status: meta-analysis,” and the purpose of this study was to review “all the prospective cohort studies that have analyzed the relation between adherence to a Mediterranean diet, mortality, and incidence of chronic diseases in a primary prevention setting.” Basically the study is there to show the benefits of what happens when you stick to a diet such as the ‘Mediterranean Diet’ in regards to the many chronic disease that many individuals continue to suffer with. The analysis focused on research that was done in this field from 1966 to June of 2008.

This included 12 studies on a total of “1,574,299 subjects followed for a time ranging from three to 18 years.” The researchers concluded that the Mediterranean diet reduces the risk of developing Parkinson’s and Alzheimer’s disease and lowers the chances of suffering and dying from a cardiovascular disease or cancer. Overall, by sticking to a Mediterranean diet you are significantly ‘improving your health status.’ Life is about being healthy, happy and doing well for yourself and others. Why not take better care of yourself and start making others aware of the importance of a greater and healthier life.

Reference: (1) Sofi F, Cesari F, Abbate R et al. Adherence to Mediterranean diet and health status: meta-analysis. BMJ 2008; 337: a1344. DOI: 10.1136/bmj.a1344

Mediterranean Diet and Longevity

Statistics have shown that there is very clear evidence that the Mediterranean population live a beneficial life; those who follow their ‘way of life’ when it comes to eating healthy will be rewarded tremendously throughout their life. Studies done by researchers over the past three decades concluded that following the Greek version of the Mediterranean diet is associated with longer survival. Researchers collected data from three studies to ensure that the Mediterranean diet is in fact a great asset to an individual’s daily life. To refresh your memory or for anyone who does not know much about the Mediterranean diet, the diet originates from the Greeks who consume a fair amount of olive oil and high portions of vegetables and fruits.

Amazingly, studies have shown that “death rates in the Mediterranean region were generally lower and adult life expectancy [were] generally higher in comparison to the economically more developed countries of northern Europe and North America….” The Mediterranean diet along with its healthy benefits has proven to show that it has a good effect on a ‘range of diseases.’ According to the studies done by Trichopoulou et al (1995), there are ‘eight desirable key features’ that are presented in the traditional diet in the Mediterranean area. These eight components are listed as:

(1) high monosaturated-to-saturated fat ration

(2) moderate ethanol consumption

(3) high consumption of legumes

(4) high consumption of cereals (including bread)

(5) high consumption of fruits

(6) high consumption of vegetable

(7) low consumption of meat and meat products

(8) moderate consumption of milk and dairy products

Another great aspect of the Mediterranean diet is the fact that the food associated with this diet usually consists of a great amount of antioxidants. Antioxidants have been proven to greatly benefit an individual’s health. Greens (vegetables, salads, etc.) that are eaten and cooked in a healthy way contain a great amount of flavonoids which is said to be “considerably higher than those found in red wine and black tea.” Flavonoids are known for their antioxidant properties and sometimes are called blioflavonoids. The Mediterranean diet allows for a healthy moderation of red wine which has also shown its benefits in many other studies as well.

References:

(1) Trichopoulou A & Vasilopoulou E (2000): Mediterranean diet and longevity. B J. Nutr. 84(Suppl), S205–S209.

(2) Adherence to a Mediterranean diet and survival in a Greek population. A. Trichopoulou, T. Costacou, C. Bamia, et al., N Engl J Med, 2003, vol. 348, pp. 2599--2608

Including Fish into your Diet

The Mediterranean Diet praises Fish as part of a healthy life style. Today we are going to look at different kinds of fish and their benefits of including them into your diet. Most people know that fish is a great source of protein; it is also a fact that fish contain Omega-3 fatty acids which greatly benefit your heart and according to the American Heart Association can also help those who have or are at a high risk of cardiovascular disease. The American Heart Association highly recommends eating fish at least two times a week because of its beneficial nutritional value; the Mediterranean Diet also values fish more so than red meat as we showed in the Mediterranean Pyramid in the beginning of the year. Check out this ling from the American Heart Association to see what else they recommend (http://www.americanheart.org/presenter.jhtml?identifier=4632); they talk about certain oils that are good to use while including fish into your diet and its benefits. Don’t forget that we always speak highly of our wonderful and health benefiting Olive oil. One thing about fish that could be a concern is that fish contain mercury which poses as a health risk but certain fish contain much less amounts than others and even though fish do contain mercury the benefits have shown in studies to outweigh the negative. Here is a list of fish below that we will discuss:

Lake Trout and Herring: this fish is another good choice because of its low mercury content (Herring) and a good source of omega-3 oils
Sardines: Sardines hail from Italy (was actually named after the Island Sardina in Italy) and has great nutritional value containing Omega-2 fatty acids, protein and calcium. Sardines come by cheap and healthy.
Albacore Tuna: Along with Salmon, Tuna has one of the highest amounts of Omega-3s which mean that it’s a heart-healthy fish helping with lowering blood pressure and reducing your risk of heart attack
Salmon: The benefits of Salmon are that it contains the best source of omega-3s (specifically “three times more than the required daily dose” which makes the salmon extra special). This has shown a drop in prostate-cancer risk and another interesting thing to know is that the mercury levels are fairly low and makes salmon one of the safest fish to eat.
Tilapia: This is another fish with low mercury content and at the same very high in nutrition. Tilapia is available year-round and is said to be inexpensive.
Atlantic Pollock: contains lots of omega-3s and vitamin B12 and again low mercury content. According to the source they can be found in fish sticks and imitation crab.



References:
http://www.americanheart.org/presenter.jhtml?identifier=4632);
http://en.chatelaine.com/english/health/article.jsp?content=20070416_160725_5044
http://www.weightlossfun.com/Sardines.htm

Salmon Dish

This new dish of the week is a very good example of a Mediterranean meal. Our featured and main ingredient of this meal is the almighty Salmon. Our next blog will discuss more on the health benefits of including fish in your diet. Today we will focus more on the Salmon. Salmon like many other fish contain the healthy Omega-3 fatty acids and a good amount of protein. Salmon also have a considerable low amount of calories and saturated fat. Salmon is also a good source of the B Vitamins; B12 and B6. Eating Salmon twice weekly can help raise your Omega-3 levels and is said to be as effective as using daily fish oil supplements. To learn more about how salmon can effect your cardiovascular health, muscle functioning, your heart and blood pressure levels, check out the reference site below the recipe. Happy Cooking!

Salmone al Forno (Baked Salmon)
(for 4)
1 ½ lbs fresh salmon pieces
½ cup flour
Juice of 1 fresh lemon
3 tblsps of pecorino cheese grated
3 tblsps butter-softened at room temperature
1 lemon
Olive oil
Salt and pepper to taste
Preheat oven to 300 degrees.
Cut salmon pieces into cubes. Wash. Place in glass bowl, add dash of salt and pepper. Pour in lemon juice. Stir. Cover bowl with plastic wrap and place in refrigerator for 30 minutes.
In separate bowl mix flour with pecorino cheese and softened butter. Mix with hands till grainy well blended texture.
Remove salmon from refrigerator. Drizzle 2 tsps olive oil on bottom of ceramic casserole dish. Drain salmon from the lemon juice marinade and place cubes in casserole dish.
Cover salmon with flour mixture and bake in preheated oven for 25 minutes or until top is golden brown

Reference: http://whfoods.org/genpage.php?dbid=104&tname=foodspice

Fish Awareness

This week is fish awareness week; the next couple blogs will include fish recipes and more information on certain kinds of fish and its benefits. This new recipe includes the cod fish; let’s take a look at its healthy benefits before we prepare. Cod fish is a nutritious ‘low-calorie’ fish with a great source of protein and B Vitamins. Cod fish is another heart-healthy fish that have shown to decrease the risk of heart disease; basically cod fish ‘promotes cardiovascular health.’ Make sure to check out the reference link below the recipe for more in-depth information on Cod Fish and its many benefits.

Alla Creola (Creole style)
1 ¼ lbs fresh codfish
5 large red ripe tomatoes
1 red pepper
1 yellow pepper
6 tblsps plain breadcrumbs
6 tblsps parmigiana-reggiano cheese grated
3 tblsps olive oil
3 tblsps rum
Salt and pepper to taste
Wash, dry pepper. Preheat oven t o450 degrees and roast pepper on cookie sheet for approximately 25 minutes, turning as skin becomes roasted on each side. Remove from oven. Peel off skin, remove seeds and any white pith inside. Chop into thin filet slices.
. Cut codfish into small pieces. Heat 1 tblsp olive oil with whole garlic clove in sauté pan, place in codfish. Saute for 1 minute and add in rum, dash of salt and pepper. Cook covered over low heat for 20 minutes.
Wash, dry tomatoes and remove seeds inside. Cut into thin filet slices. drizzle 1 tblsp olive oil in casserole dish. Arrange tomato slices on bottom. Sprinkle breadcrumbs on top. Then sprinkle parmigiano-regginao cheese on top. Place under broiler fro approx 2-3 minutes or until browned on top.
Remove codfish mixture from heat. Distribute evenly on top of browned tomatoes, then top with cut roasted peppers. Place in preheated oven for 3-4 minutes more and serve.

Reference: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=133

Including Nuts into your Diet

The Mediterranean Diet incorporates eating small portions of nuts into its lifestyle; it is a good snack on the go or could even be added into a salad or some other kind of meal. Nuts are in fact high in fat but some of these nuts that are found in trees are low in saturated fat. These nuts include walnuts, almonds, hazel nuts and pecans and they do wonders for your body. It is said that too much of anything can be bad, and this applies to nuts, like we have said before when introducing the Mediterranean Diet, nuts in large amounts are not beneficial to the body because they are high in calories. By eating them in moderation you are doing a good thing for your body. Let’s discuss more on why nuts are beneficial for your body and how they can help you maintain a good lifestyle. Also, check out the link below for more information on nuts and how they are beneficial to your health.

Nuts are considered to be the heart healthy snack food because of its ability to lower the LDL cholesterol (the bad cholesterol) in the blood. We know that too much LDL is a bad thing and is a main cause for heart disease so these nuts prove to be very beneficial. Other benefits that nuts have to offer include reducing your chance of developing blood clots and improving the ‘health of the lining of your arteries.’ The Vitamin E, fiber and Omega-3-Fatty Acids found in these nuts also make these nuts healthy for you. Be sure to grab some nuts at your local grocery store and start including them into your diet. Again, check out the website listed below for more in depth data on nuts and its benefits.

Reference: http://www.mayoclinic.com/health/nuts/HB00085

Recipe of the Week: Arrostite alle Erbe

This new dish of the week features the very nutritious and healthy eggplant. Eggplants are rich in antioxidants and have a great source of dietary fiber and Vitamin B. The Eggplant serves as a great brain food because of its antioxidant properties and its effect on brain cells and helps tremendously with cardiovascular health. To read more about the antioxidant properties and learn more about what the eggplant has to offer your body check out the website listed below.


Reference: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=22


Arrostite alle Erbe (Herbed Roast)
1 lb of fresh eggplant
1 fresh hot red pepper
1 small handful of each of these fresh herbs-thyme,basil,marjoram
6 tablespoons of extra virgin olive oil
1 clove garlic
Pinch of salt
Wash eggplant, cut off both ends. Then slice thinly
Prepare a marinade using 1 tblsp olive oil, half of the herbs chopped finely,half of the red pepper cut into small cubes.
Place eggplant in plate and marinate with oil mixture.
Slice garlic clove in half lengthwise, in a separate bowl place remaining olive oil with sliced garlic and remaining chopped herbs, remaining hot pepper chopped into small cubes. Blend, cover bowl with plastic wrap, set aside
Heat electric grill. Grill eggplant on both sides.
Arrange eggplant slices on plate. Remove garlic from olive oil mixture and pour on top of grilled eggplant slices. Salt to taste. Serve eggplant slices on grilled slices of crusty bread.

Red Wine In All Its Glory

When we first introduced the Mediterranean Diet to you we discussed a little about Red Wine being part of the Mediterranean Lifestyle. Drinking moderately has shown that it is able to help with heart disease (studies have shown that people residing in the Mediterranean areas in fact have lower risks of heart disease) and generally provides antioxidants that fight against free radicals in your body which is helping your heart. Red Wine also helps with blood circulation by preventing blood clots that can lead to serious medical problems. Studies have shown that women that drink one glass of wine a day and men that drink up to two glasses of wine per day lowers their chances of getting a heart attack in middle aged individuals. Studies have also shown that Red Wine raises the good cholesterol in your body (HDL) and lowers and prevents the bad cholesterol (LDL).

Red wine also has a role in preventing certain cancers that can harm your body. The antioxidants that are found in Red Wine come from the grapes skin and seeds. According to the National Cancer Institute the polyphenols are the antioxidants with anti-cancer properties. Also an interesting fact on why red wine is the so-called ‘Godly’ wine compared to white wine is because when making whine wine the skins of the grapes are removed (this is partially where the antioxidant properties come from). An important polyphenol is Resveratrol which was produced “as part of a plant’s defense system against disease.” Interestingly enough, the resveratrol produced is there in order to response and fight off stress, infection, injury and even invading fungus in plants (National Cancer Institute). Resveratrol is an amazing type of polyphenol because of the amazing things it can do; it has been shown to reduce tumors from developing into cancer in animals. This antioxidant really helps the immune system tremendously by having an effect on cancer cell growth. Overall we can say that Red Wine is the superman of wines, helping your heart and helping to prevent cancer. Remember, drink moderately, enjoy and remember that by being responsible you are helping your body into being a healthier and happier being.

Reference:
http://www.cancer.gov/newscenter/pressreleases/redwine

Recipe of the Week: Riso Invernale

This week’s healthy recipe clearly displays a Mediterranean dish as it contains our healthy olive oil, fresh fruits such as apples, and lemon juice (we’ve discussed previously of the joys of lemons). The main component of this dish is the Arborio rice. For those that do not know this particular kind of rice originates from Italy, it’s actually named after a town called ‘Arborio.’ It is common to use this kind of rice when making Risotto because it produces a very nice creamy texture which is the main idea behind making a good Risotto dish. Enjoy!


Riso Invernale (Winter Rice)
2 cups of Arborio rice
2 granny Smith apples
10 leeks chopped finely
1 tablespoon of finely chopped parsley
2 tablespoons of freshly squeezed lemon juice
4 cups of vegetable broth
2 tablespoons of butter
1 tablespoon of olive oil
Salt and pepper to taste
Wash, peel and core apples. Cut a few thin slivers of green apples with skin on before peeling for decoration. Cut into large cubes.
Pour lemon juice over apples. Wash, dry and chop parsley finely. Chop leeks finely. Heat broth to a boil. Heat oil in large sauté pan. Add in 1 tblsp of butter and melt ,do not burn. Add in dry rice.. Stirring regularly with wooden spoon.. Let rice grains toast when grains are transparent, add in apple cubes with ¼ cup broth. Let liquid evaporate , keep stirring.
Cook rice for 16 minutes in this way, add broth at ½ cup at a time and when evaporated repeat. Salt and pepper to taste. Add in leeks and remaining butter. Place cover on sauté pan and let cook for 2 minutes this way. Remove cover, stir with wooden spoon and serve.

Recipe of the Week: Uova al Curry

This new healthy recipe of the week features the incredible, edible egg. Now eggs, being low in saturated fat and one of the cheapest ways to stay healthy, have a great source of protein and include essential vitamins such as vitamin D, A, E and B. We’ve discussed previously how these vitamins affect our body in such great ways such as increased energy and better blood flow and circulation. The eggs that contain these vitamins help promote great bone health, have antioxidants that protect you against free radicals, and overall just help with perfecting your immune system and keeping it healthy. Eggs can also help fight against heart disease and can help prevent certain cancers in your body. For more information on how eggs affect your cholesterol, nutrition and even the latest research involving eggs check out this website: http://www.nutritionandeggs.co.uk/. Enjoy your meal!


Uova al Curry (Eggs in Curry)
(serves 4)
8 large eggs
2 medium eggplants
16 ounce can of crushed tomatoe
1 tsp powdered curry
1 tsp fresh chopped parsley
4 tblsps extra virgin olive oil
1 clove garlic
Salt and pepper to taste
Wash. dry eggplant. Cut of both ends of eggplant. Cut into small cubes. Place I ncolander and sprinkle 1 tsp of salt on top, let sit for 30 minutes. Rinse and pat dry.
In sauté pan heat 1 tblsp olive oil, whole garlic clove for 1 minute. Place in eggplant cubes and powdered curry. Cook over low heat for 15 minutes.
Add in crushed tomatoes,salt and pepper to taste. Cook for another 20 minutes over low heat.
I n separate pot cook eggs in boiling water for 10-15 minutes or until hardboiled. Peel.
Remove eggplant from heat. Remove garlic clove. Sprinkle with chopped parsley. Arrange 2 eggs on each serving plate and cover with eggplant mixture.

Food of the Week: Pepperoni Marinari

This week we have another healthy recipe for you to try. It’s a dish filled with various peppers that are actually very good for you. Let’s learn some quick facts about the basic nutrients of these colorful zesty peppers you probably have laying around the house before getting down to cooking (if you want a closer look at nutrition regarding these bell peppers check out this website: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=50) Bell Peppers are in the form of different colors other than the ones listed in the recipe below such as orange and even purple. Collectively Bell peppers show a great source of Vitamin C and Vitamin A as long with other important nutrients. On the website I’ve listed there is a link to over 80 nutrients that the Bell Peppers contain. The brightly colored bell peppers are the peppers with the greatest source of nutrients because they contain the important antioxidants that fight free radicals in your body. Now get to cooking and enjoy.


Pepperoni Marinari ( Peppers with taste of the Sea)
(serves 4)
4 red peppers
12 ounces crab meat
½ cup plain breadcrumbs
1 egg
½ yellow pepper
½ green pepper
1 tblsp fresh chopped parsley
2 tblsps milk
1 whole garlic clove
4 tblsps olive oil
Salt and pepper to taste
Preheat oven to 400 degrees.
In separate bowl, moisten bread crumbs with milk. Flake crab meat. Chop parsley finely. Chop yellow and green pepper into small cubes.
Heat 3 tblsps olive oil in sauté pan. Place in crab meat and chopped peppers and sauté for 5 minutes. Then add in bread crumbs,chopped parsley, whole garlic clove, salt and pepper to taste. Saute.
In small bowl, whisk egg, then pour into crab mixture.. Mix in and let sauté for 5 minutes over low heat.
Wash, dry yellow peppers, Cut in half, remove seeds and white pith inside. Drizzle 1 tblsp olive oil on bottom of casserole dish. Place in pepper halves and fill with crab mixture. Cover with aluminum foil and bake for 15 minutes. Then remove aluminum foil and bake for another 20 minutes. For last minute place under broil allowing mixture to become golden brown.

Another New Recipe for the Weekend: Pappardelle Al Tonno

Heres to another recipe for the weekend; we have here pappardelle pasta with tuna. Tuna is a very healthy addition to this recipe, just check this website out (http://www.tunafacts.com/healthbenefits/index.html ) and see for yourself. Tuna can lower blood pressure and cholesterol and a great source of lean protein. Those that do not prefer or like tuna could replace the tuna with another kind of fish like salmon or some other kind of meat to compliment the dish. Pappardelle pasta is apparently commonly used by expert chefs as a top choice pasta to cook with. Check out the recipe below:

Pappardelle Al Tonno (pappardelle pasta with tuna)
For 4
*1 lb of pappardelle pasta
*16 ounces of tuna packed in extra virgin olive oil
*1/3 cup of pitted black olives
*2 teaspoons of capers (packed in vinegar) Drain right before using.
*1 tablespoon of olive oil
*1 garlic clove
*1 handful of fresh parsley
*pinch of salt
Place pappardelle in boiling water until al dente. Chop finely with a mezzaluna or chopping knife the olives and garlic, tuna, capers-al together. Place olive oil in large sauté pan and heat. Add in chopped ingredients and sauté for
5 minutes or until garlic begins to turn golden. Remove from heat. Add in cooked pappardelle and toss gently. Serve with finely chopped parsley.

Foods Focus: Zuppa di Lenticchie

We have a hearty recipe for you to try out this weekend. Lentil Soup is not only delicious but can provide a good source of fiber and protein. This is a healthy recipe with our favorite Mediterranean oil, olive oil, and fresh vegetables. Lentil soup is commonly made as a vegetarian soup such as the recipe below. For those that do not know much about lentils lets familiarize ourselves with this healthy food.

Lentils are legumes that are very nutritious, easy to cook and naturally absorb flavors and seasonings well. Lentils, when cooked by itself, are very low in caloric value and has been said to lower cholesterol. According to this website (please use for more information about lentils), http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52, when one cup of lentils are cooked they contribute to only 230 calories. This is great! This means that there is basically no fat from these lentils and nutritionally you are benefiting a lot. Lentils also contribute to a healthy heart, gives you energy from the iron that they provide, and overall is good for your body. I hope that you enjoy this recipe.


Zuppa di Lenticchie
(Lentil Soup)
*2 cups dried lentils
*3-4 tblsps olive oil
*2 garlic cloves
*2 slices of onion
*2 whole fresh stalks of celery (preferably with leaves on top)
*2 fresh carrots-cleaned and sliced into 2” thick slices
*3 fresh tomatoes, seeded, peeled or 1-8 ounce can of tomatoes drained
*2 ½ cups water
*salt to taste
*Optional-1 branch of fresh rosemary
*Freshly made Sapori D’Italia crostini (croutons) see recipe below.
Soak lentils in large bowl of water at least 8 hrs. before using.
Place olive oil with garlic cloves and onion slices in a deep saucepan or large pot. Sauté until onions start to become golden. Place in fresh tomatoes sliced, sauté for 3 minutes.
Place lentils in saucepan with 1 ½ cups of water, carrots, celery. Water should just cover everything. When water becomes absorbed, place another cup n and repeat till lentils are tender. Soup should be hearty and not watery, so be careful not to put in too much water.
When lentils are tender, soup is done- about 20 to 30 minutes. Serve hot, makes 8 servings.
Fresh Crostini (croutons)
*8 slices of preferably day old Italian bread
*3 1/2 tblsps of olive oil
*2 tsps of Sapori D’Italia-spice blend
Place slices on baking sheet. Drizzle with about 1 1/2 tablespoon of olive oil and 1 tsp of Sapori D’Italia. Place under broiler for 2 minutes or until crisp and golden. Remove and turn bread slices over and repeat. When second side is done- remove from oven. Let cool. Cut each slice into 4 and place 4 crostini at bottom of soup bowl, pour in soup. Let sit for 1 minute to allow bread to become soft and flavors of spice blend to soak into soup..
Top soup with a drizzle of olive oil and serve.

Foods Focus: Mediterranean Italian Omelette

Here’s a new recipe for the week; something fresh to start your day. Enjoy!:


Frittata con zucchini e tonno (Italian omelette with zucchini and tuna)
(for 4)
6 eggs
Salt, pepper to taste
2 zucchini, cut into small cubes
2 scallions diced
1 small can tuna packed in water
4 tblsps freshly grated parmigiano reggiano cheese
Fresh parsley (some finely chopped, some for decoration)
2 tblsps olove oil
Preheat oven to 375 degrees. Drain tuna in separate bowl. Cut zucchini into small cubes. Chop scallions finely. Chop 1 tblsps fresh parsley. Heat 1 tblsp olive oil in pan, sauté zucchini, scallions for 3-5 minutes or until just golden. Cool for a few minutes. Fold into eggs, then fold in chopped parsley , flaked tuna and 3 tblsps. grated parmigiano.
Pour mixture into oiled 8” x 4” baking dish. Bake 15 minutes or until eggs are set. Sprinkle 1 tblsp parmigiano on top, and put bake in oven under broil for 1 minute.
Cut into slices or squares and serve with flaked parmigiano on top and fresh parsley.

Diets Part 2

Yesterday we got into some of the fad diets that are out there. We’re going to get into the main points and reasoning of these diets and compare them with the lifestyle of the Mediterranean Diet.

Atkins Diet: avoids carbohydrates if possible and classifies itself as a low-carbohydrate diet in order to avoid an increase of stored body fat. There has been some controversy that surrounded the Atkins Diet in the fact that high protein and low carbohydrate diets put people at risk of heart disease and that too much protein in the diet can affect your kidneys therefore increasing any preexisting health problems.

Cabbage Soup Diet: Taken from the website itself, http://www.cabbage-soup-diet.com/, it basically tells you the pros and cons of this diet. When you check this website out the first thing you notice is they claim that you will lose up to ten pounds in one week. This obviously cannot be healthy. The cons state that your body will probably be weak and there may be dizziness but to keep in mind that the diet is only for one week. These diets do not work; you may stick to this kind of diet for a week then is confused with how to maintain a healthy eating lifestyle after the one week is up. A lot of individuals tend to gain back the quick weight they have lost.

Grapefruit Diet: This diet originally lasts 18 days total and requires eating a lot of grapefruit; the diet used to be called the Hollywood diet. Currently according to this website, http://www.grapefruit-diet-plan.org/, you are able to lose 10 pounds in just 12 days. If you plan on continuing the diet after the 12 days are up you must take off two days before starting the whole process again. The cons show that the calorie intake from this diet probably is not enough for your daily nutrition and that the diet doesn’t mean its going to necessarily help with ones weight loss since it’s a temporary diet.

You’ve now seen a sample of what these three diets have to offer. With all three of these diets listed above there is controversy when it comes to ones health. Yes you may lose some weight which will probably be temporary and while doing so you are probably damaging your body. You will probably more than likely gain the weight that you temporarily lost and be like every other individual that starts searching again for a new diet to try: a new diet that probably will fail you once again. This is where the Mediterranean Diet comes into play. We know that the Mediterranean Diet promotes good food, good health, and that its doable. You are able to eat your favorite foods and still maintain a healthy lifestyle. If you have forgotten about the food groups check out this picture of the Mediterranean food pyramid here: http://www.thefinalsprint.com/images/2007/05/mediterranean-diet-food-pyramid.jpg.

Diets Part 1

This week we’re going to take a look at some of the fad diets out there. There are thousands of diets out there and they all claim to work. You see those infomercials on television and you wonder, that could be you losing all the weight in just 5 days (for example). These things do not work, I’m going to list some of these diets but look out for Diets Part 2 at the end of the week where I will get into more detail on some of these diets and why they in fact do not work. I will show you that sticking to a ‘healthy lifestyle’ is the better thing to do which has shown its results in many individuals. The Mediterranean lifestyle beats any of these fad diets any day.

Here are some diets you may or may not have heard of which it would be in your best interest to avoid if you’re going the healthy route such as the Mediterranean Diet. Check out this website for an alphabetical list of some of the diets out there, http://www.dietriot.com/diet-list.asp:

1 Day Diet
2 Day Slim Down
3 or 4 Day Diet
5 Day Miracle Diet
6 Week Body Makeover
7 Day Diet
7 Step Diet

Adkins Diet (Atkins Diet)

Anorex
Apple Cider Vinegar Diet
Bio Trim
Cabbage Soup Diet
Eat Yourself Thin
Egg Diet
Fat Flush Plan

Grapefruit Diet
Hollywood 48 Hour Miracle Diet
Hunza Miracle
Hydroxycut
Ice Cream Diet
Inches-a-Weigh
Infinity 2
Inhalers
Isagenix

These diet do not necessarily mean that they do not work or show results but it may not be a healthy way of losing the weight also when it comes to these kinds of diets a lot of people complain about not able to enjoy what they are doing to lose the weight or complain about the foods that they have to consume. From what we already know about the Mediterranean lifestyle the foods are great, the lifestyle is manageable and convenient and it simply gives healthy results. We will get into this later on during the week and go into detail on some of these diets that you may be tempted on trying. We will give the reasons why you probably shouldn’t.

The Benefits of Coffee

The Mediterranean Diet celebrates and displays a guideline with a high intake of antioxidants. Just to let you know coffee is up there with antioxidants, in fact coffee has a high amount of antioxidant properties which are linked to heart disease and cancer in the sense that coffee helps to prevent these problems. It’s a very controversial subject though, one day you might hear on the news that coffee is bad for you or not a good idea, then the next day you’ll hear that coffee is linked to increase performance, mentally and physically regarding to tasks and that coffee drinking has been strongly linked to lowering the risk of cancers and other diseases such as type 2 diabetes. We know too much of anything is not good but if consumed moderately, even a few times a day, coffee can really have great benefits for your body.

The website I’ve listed,http://www.positivelycoffee.com/, celebrates the benefits of coffee and I will discuss how this can incorporate into your Mediterranean lifestyle. Let’s discuss some of the ways coffee can effect you in your every day life by going through a coupe of the points listed on the website.

• Coffee and Mental Performance: It has been said that coffee helps with short term memory and alertness. With everyone’s busy schedules everyday it’s hard to focus on what’s important but Coffee is said to help focus those that may not be able to focus due to boredom or tiredness that the task may bring.
• Coffee and Antioxidants: It’s actually said that 2-4 cups of coffee per day is not bad for you but boosts more antioxidants into your system which helps therapeutically as well as physically. These antioxidants reduce the risks for heart disease. There are many studies out there that discuss this further.

Listed below is a recipe that I hope you enjoy. It’s a Coffee milkshake per say and quite good might I add. Go ahead and get some coffee into your system, I hope that the benefits encourage you to get some into your system. It doesn’t hurt to be alert and healthy at the same time.

Frullatto al caffe (Coffee ‘frullato’ or milkshake)

Copyright The Basic Art of Italian Cooking,2005-2006, Maria Liberati

For 2

*2 cups of strong espresso coffee

*4 tsps of sugar or sugar substitute

*2 cups of chopped ice

*1 tsp of anisette or amaretto flavoring

*1 cup milk (part skim or skim milk) or for a creamier drink substitute 1 cup of frozen fat free vanilla yogurt

Put all ingredients in a blender and blend for 30 seconds. Serve immediately in two tall chilled glasses.

Foods Breakdown: Spaghetti Amore Mio

Now what we have here this week is a true Mediterranean Dish, even if you’re not up to making the same kind of dishes I’ve listed you can use them as a guide as to something else you may be interested in trying. We already know that one way for us to follow or in order for it to be considered Mediterranean we need a generous amount of vegetables and fruits included into our diet and a regular use of olive oils for cooking or taste. The recipe we have today follows the Mediterranean guide to a tee. Other than the Carbs provided by Spaghetti and the Olives and Olive Oil (that we have broken down previously) lets breakdown the main foods used in this recipe below by telling you its health benefits:

Red Onion: improves blood circulation and releases toxins inside of the body. They also reduce cholesterol and have been said to prevent cancer.

Red Peppers/ Yellow Peppers: Both have a great source of the antioxidant Vitamins A and Vitamins C which also have been said to prevent cancer and helps with cellular damage while helping the immune system.

Cherry Tomatoes: Like we’ve discussed before tomatoes have a good source of Vitamin C and Calcium and also good way of preventing different types of cancer. Like stated previously, tomatoes prevent high cholesterol and heart disease.

Anchovy: offers high Omega 3 fatty acid levels which are nutritionally essential fatty acids. It is a very good to eat fish in general for those trying to prevent heart disease.

Spaghetti Amore Mio

(copyright, 2008 M aria Liberati,The Basic Art of Italian Cooking-Healthy & Light)

1 lb of spaghetti

¼ cup of green pitted olives

2 tblsps of finely sliced red onion

1/2 lb of roasted red peppers

½ lb of roasted yellow peppers

½ lb of cherry tomatoes

3 anchovy filets packed in olive oil

1 handful of Italian parsley finely chopped.

4 tblsps of extra virgin olive oil

Salt and pepper to taste

Cut already roasted peppers into strips. Cut olives into thin slices. Wash the tomatoes and cut into small pieces. Peel and chop red onion and cut into thin slices. Place olive oil into large shallow frying pan. Place all the above into the oil and add in the anchovies. Toss in pan all till onions start to become a golden color.

Place in the pieces of tomatoes. Salt and pepper to taste and cook all for another 5 minutes. Add in pepper strips and cook for another 10 minutes over low heat then remove from heat.

Boil spaghetti in lightly salted water. Cook till al dente. Drain and toss in pan with peppers and vegetables. Sprinkle chopped parsley on top and serve.

Mediterranean Fruits

All the fruits listed below, the carob, fig, olive and pomegranate, are considered Mediterranean fruits which have been considered to be around since the ‘early times’ making them traditional. Mediterranean countries are well known for these fruits and included very well into the Mediterranean Diet. There are many other fruits that are included into the diet and encouraged to be eaten regularly. Citrus fruits are great to indulge in as well. Today we have a recipe which features the Kiwi. Kiwi is a fruit that the diet brags for. The kiwi contains lots of Vitamin C just like other citrus fruits founds in the Mediterranean diet, even more so than the orange does. Antioxidants, high fiber, vitamin C, vitamin E, you name it and the Kiwi have it. Check out the kiwi recipe below, but first let’s get into some of the other traditional Mediterranean fruits out there.

Because of the way the carob looks it wouldn’t necessarily be considered a fruit but because of its sweet taste we can make an exception. The carob has been around Greece, Italy, Morocco and Spain; the Mediterranean region is where the carob has grown by the form of a tree. Everyone has heard of the ‘fig Newton bar’ but other than that most people don’t really talk about the fig. The fig has been distributed widely around the Mediterranean area, they are fat-free and cholesterol free which is a major bonus. They are high in fiber and surprisingly have the highest overall mineral content of all common fruits. Now the pomegranate was cultivated (‘in Tunisia, Turkey, Egypt, Spain, and Morocco’) and naturalized over the whole Mediterranean region since ancient times. Other fruit variations that are considered Mediterranean include the olive (which we have discussed previously), mandarin, persimmon, pistachio, cactus pear and the loquat. If you want more information about these fruit crops and its history check out this website for extensive info: http://www.hort.purdue.edu/newcrop/proceedings1996/v3-416.html.

Fresh Kiwi Aperitif

(Copyright 2006, Maria Liberati, The Basic Art of Italian Cooking)

1/4 cup spring water or distilled water

3 tblsps sugar

Pinch of powdered ginger

3 kiwi peeled and cut in quarters

2 tablespoons crushed ice

Juice of 1 freshly squeezed lemon

Place in saucepan- water, sugar, ginger. When mix comes to a boil, remove and let cool.

Place peeled, kiwi, ice , lemon juice, and cooled syrup in blender. Blend for 2 minutes.

Serve immediately over crushed ice.

Life of Lemons

When life gives you lemons, what do you do? You make Lemonade…right? Not only can you make lemonade but there is so much more that lemons have to offer, from beauty treatments to adding flavor to your foods and healthy benefits. Lets focus on the health benefits of lemons, since that’s what we strive for every day, to be healthy. Lemons have much nutritional value to offer you; we will focus on the greater sources such as an abundant amount of Vitamin C, Vitamin B (B6), potassium, iron and fiber. Just to freshen you up here is a quick guide of what these nutrients can offer you (note that these vitamins can do much more than I’ve listed):

• Vitamin C: has an impact on the amount of cholesterol in your body; can prevent heart problems
• Vitamin B6: the immune system needs this to function properly, a deficiency could lead to anemia
• Potassium: mineral that helps the kidney function normally
• Iron: not enough can also lead to a deficiency which would cause someone to have anemia
• Fiber: dietary fiber can lower cholesterol and even prevent cancer

Check out this website to learn a little more what mother nature has to offer within lemons: http://www.mothernature.com/Library/Ency/Index.cfm/Id/1809004. Lemons are a miracle fruit, not only can they prevent cancer and heart disease but they are very useful when it comes to bacteria and protecting against free radicals. They act as antibiotics and as an anti-bacterial. Lemons are found everywhere when you least expect them and they are always benefiting. The recipe below not only features our lemons but our very healthy extra-virgin olive oil containing a good amount of antioxidants which are fighting those free radicals in our bodies.

Stuffed Lemons

For 4

*4 fresh lemons

*16 ounce can of tuna in olive oil

*2 hard boiled eggs

*1 tablespoon of green olives

*1 tsp of capers

*1 tsp of extra virgin, cold pressed olive oil

Wash lemons and cut in half. Scoop out pulp. Place in food processor- drained tuna pieces, capers, pitted olives, yolks of hard boiled eggs. Blend till consistency of a smooth paste. Place small bed of lettuce or baby spinach or salad greens on 4 small appetizer plates. Slice egg whites. Place 2 lemon halves on each plate. Fill with tuna mixture. Garnish with egg white slices and whole green olives. Drizzle olive oil on top. Serve

No time for Home Cooked? Try the Frozen Foods Mediterranean Style

We have another tasty appetizer for you to get your hands on. You can check out the clams recipe below but first let’s talk about all those people out there that don’t have the time to cook everyday. You may be busy, too tired or just bummed. Instead of going to a fast food restaurant or picking up carry-out why not try something different like buying a frozen food meal. You should still indulge on those healthy snacks during the day and get your fruits in but there is nothing wrong with eating a healthy frozen food once in a while. I’ve come across Bertolli; Bertolli has a new kind of frozen style called ‘Bertolli Mediterranean Style’ frozen food dinners which claim to be just like the restaurant experience.

Check out this website, http://www.villabertolli.com/mediterraneanstyle.aspx, to get a feel of what kinds of meals are made available at your local food stores. You have the option of choosing from meals like the Garlic Shrimp, Penne and cherry tomatoes or Rosemary Chicken Linguini and cherry tomatoes. Definitely give this a try if you’re on the go and don’t have time to cook a home cooked meal. You are still able to stick to the Mediterranean basics while enjoying something that doesn’t take too much time. For more information about coupons as well also give this website a look: http://www.villabertolli.com/registration_medstyle.aspx.

Now for your Home cooked Appetizer:

Clams Venezia

(this appetizer hails from Venice)

For 6 people

12 clams

1 small handful of fresh parsley

¼ cup of plain breadcrumbs

1 tblsp of plain breadcrumbs

3 tablespoons of freshly grated parmigiano-reggiano cheese

2 tblsps of extra virgin, cold pressed olive oil

Salt and pepper to taste

Wash and clean out any sand from clams. Take out the ‘meat’ inside and wash well with water. Pat dry with towel paper. Place in bowl and add pinch of salt, pinch of pepper.

In a separate bowl, add in ¼ cup plain bread crumbs, grated cheese, finely chopped parsley leaves. Add in oil and mix well with wooden spoon.

Drizzle some olive oil on bottom of casserole pan and sprinkle a tablespoon of plain bread crumbs on top of olive oil. Place in meat of clams. Cover evenly with bread crumb/cheese mixture. Place in preheated 400 degree oven for 10 minutes or until golden brown on top. Serve in washed clam shells or plain serving dishes.

Food Focus: Crema Di Carote the Carrot Cream Appetizer

We have a new appetizer here for you that taste great with Italian bread, let’s discover together the nutritional benefits of this dish before we proceed, shall we? The main food that we will focus on in this recipe is the carrot. The carrot contains carotene which is a chemical which then converts into Vitamin A in the body. This helps with vision which prevents night blindness. The carotene also serves as an antioxidant (beta-carotene) which helps to fight heart disease and cancer by attacking those free-radicals that contribute to these diseases. Eating Carrots regularly can lower your blood pressure and cholesterol and will regulate your blood sugar level. There are always benefits to eating well, and the Mediterranean Diet produces good food that will always have benefits to your everyday life. Enjoy!

Crema Di Carote (Carrot Cream Appetizer)

*2 lbs of carrots

*2 cups of vegetable broth or boullion

*pinch of nutmeg

*pinch of hot pepper

*4 tblsps of grated parmigiano-reggiano cheese

*1/3 cup of pitted black olives

*8 slices of crusty Italian bread

*1 tblsps of extra virgin, cold pressed olive oil

*1 tblsps of unsalted butter

*pinch of salt and pepper to taste

Wash, peel and cut carrots into large pieces. Bring broth to a boil. Place in carrots and cook for 20 minutes. When finished, pour liquid and carrots into a bowl and mash carrots with fork and mix with liquid.

In a sauté pan, place in oil, warm on low heat for 30 seconds. Place in mashed carrots, add in butter and grated cheese. Sprinkle with a pinch of salt, pepper, nutmeg. Cook for 2 minutes and mixing continuously with wooden spoon so mixture does not stick.

Remove from heat. Divide cream onto 4 small appetizer dishes. Garnish with black olives on side of dish. Serve with 2 slices of crusty Italian bread with each plate.

The Tasty, Thoughtful Tomato

The Mediterranean Diet prides itself in all things ‘tomato’; they are rich in flavor and also the key to a healthy heart. Individuals worried about heart disease or currently have heart disease could benefit greatly from including tomatoes into their diet because there are studies which show that individuals who consume tomatoes regularily have lowered their chances with chronic heart disease and are less likely to be prone to heart attacks. Tomatoes are filled with antioxidants, which we have discussed previously, defends your body of damaging free radicals which try to destroy your cells. The key antioxidant that tomatoes have to offer is Lycopene. Lycopene takes a good role in getting rid of the ‘bad’ cholesterol; the lycopene prevents oxidation of the LDL cholesterol.

Lycopene is classified as a ‘red carotenoid pigment’ which aren’t only found in tomatoes but other fruits and vegetables such as red peppers, watermelon and papaya for example. When it comes to processing, there are high levels of lycopene in the tomato products. The tomato itself is healthy but when its processed into tomato paste for example, there are much greater concentrations of lycopene within the product.

Processed Items which include Tomatoes:

• The infamous ‘Ketchup’
• Tomato Juice (V8 includes tomatoes in some of their juices)
• Tomato Soup
• Spaghetti Sauce (Prego tomato sauce for example)
• Pizza sauce (tomato)

By eating such products as what I have listed above, but not limited to, you can be on your way to reducing your blood cholesterol. Even better way to consume tomatoes regularily is with the ‘good fat’ olive oil; it just makes your food even better and healthier. I have included a recipe here that you might be interested in trying, a nice Mediterranean dish which includes a very special tomato. Enjoy!

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Antipasta in Rosso (Antipasto in Red)

For 4 persons

*8 thin slices of whole wheat, whole grain or white bread, with crust removed

*2 red peppers

*1 yellow pepper

*1- 8 ounce can of crushed plum tomatoes

*10 fresh basil leaves

*1 clove of garlic

*2 tablespoons of pignoli nuts

*1 -2 tblsps of extra virgin, cold pressed olive oil

*pinch of salt

*pinch of hot red pepper

Clean and remove seeds from peppers. Cut peppers into small cubes. In saute pan place 1 tblsp of extra virgin olive oil and garlic clove. When garlic begins to be come golden, and oil is hot, place in cubes of peppers. Add in dash of salt and pepper. Cover and let cook over low heat for 20 minutes. When finished cooking, add in washed basil leaves. And let stand. When cool place in food processor until blended to the consistency of a spread.

Remove crusts from bread slices. Cut each slice in half, place on baking sheet. Drizzle with olive oil on top (about 1 tsp) and place under broiler until golden and crisp.

Place pignoli nuts in small dish and cover with ½ tsp of olive oil, mix with wooden spoon.

Divide slices of bread on 4 appetizer plates. Place 4 halves on each plate. Evenly divide tomato spread between bread slices. Top with pignoli nuts and serve.

‘Less Is More’ and Dessert

You’ve probably have heard this phrase a thousand times pertaining to different aspects of your everyday life. For example, when you head out for that important interview its better to appear simpler and less flashy as to not set out of the main focus which is you. You don’t want to show up wearing gold necklaces, bracelets, rings and a bulging ring to match. Just like you don’t want to eat a plate of pasta with 3 breadsticks; limit yourself to one instead. Another easy one to overindulge in is red wine for instance, which should be taken in moderation. If you’re drinking more than 2-3 glasses of red wine daily you’re just losing the benefits of what the red wine has to nutritionally offer you such as lowering cholesterol and improving heart health and even prevention of cancer. Now consuming too much red wine can lead to opposite results such as resulting in higher blood pressure. The key word is moderation! Even the healthy nuts that is strongly encouraged in the Mediterranean Diet need to be eaten in moderation. Yes, pecans, walnuts, and almonds can be very beneficial to your health but if you don’t moderate yourself while enjoying these healthy nuts they might just come to bite you from behind. Just because these nuts are qualified as being healthy fats they are also high in calories and could result in weight gain. Now when it comes to dessert it’s very beneficial for you to indulge in a dessert with plenty of fruits of some kind or for example containing low/fat free yogurt. We have a recipe for you, the very delicious Tiramisu, which lets you indulge in something sweet yet light and still able to fit into your Mediterranean Diet. Enjoy!:

Tiramisu (light version)
(copyright 2005-2007, The Basic Art of Italian Cooking by Maria Liberati)

*16 ounce package of savoiardi or ladyfingers
*1 cup espresso coffee with 1 tablespoon sugar or 2 packets of artificial
sweetener
*powdered cocoa
*1 tsp amaretto or anisette liqueur
*16 ounces of fat free coffee flavored yogurt
*small piece of dark chocolate (at least 60% cocoa)

Place espresso coffee with 1 tbsp. of sugar or 2 packets of artificial sweetener in shallow bowl. Wet each ladyfinger in the coffee mixture for about 2 seconds. Then arrange biscotti side by side on a plate. Place yogurt in bowl, place in liqueur (if desired) and blend with spoon. Spread about 3/4 of yogurt mixture on top of ladyfingers. Repeat again and top with ladyfingers and then top with remaining yogurt mixture. Place in refrigerator for at least one hour. Right before serving, dust with powdered cocoa and shave some dark chocolate on top.

The Wonders of Olive Oil

The Benefits of Olive Oil, which is also one of the main components in the Mediterranean Diet, has quite a serious effect on our bodies. If you care enough about your health you might just want to make olive oil your new best friend. Let’s start off by introducing the different kinds of olive oil:

• Pure Olive Oil: There is processing involved when making this kind of olive oil
• Virgin Olive Oil: The ‘second pressing’ in making this kind of olive oil
• Extra Virgin Olive Oil: The ‘first pressing’ of the olives and the least processed and healthiest out of all the olive oils
• Extra Light Olive Oil: There is more processing involved than the pure olive oil and contains a light olive flavor

Olive Oil is a very important monounsaturated fat source, in fact, according to the American Heart Association; over half of the fat calories incorporated into the Mediterranean diet come from monounsaturated fats. This is due to the olive oil in the Mediterranean Diet. Monounsaturated fat is classified as a ‘good fat’ and doesn't raise blood cholesterol levels the way saturated fat does. The key to staying healthy is to replace the bad fats with the good fats.

Bad fats, which include LDL cholesterol, leads to heart disease and certain types of cancer, monounsaturated fats, which are good, lower total cholesterol and increase HDL (the good cholesterol) which help with weight loss and has a significant influence on individuals with heart disease. Studies have shown that individuals who consumed virgin olive oil everyday showed less LDL cholesterol in their system and more antioxidants. This is definitely a good thing because antioxidants are molecules that protect your cells and help make your everyday life healthier.

All types of olive oil are beneficial to ones health but the cream of the crop is extra virgin olive oil. There are higher levels of antioxidants in extra virgin because they come from the first pressing of the olives which is pure of no chemicals. The main antioxidant that is present in olive oil is Vitamin E. The benefits of Vitamin E start from the inside out; According to the National Institutes of Health Vitamin E may help prevent coronary heart disease, Vitamin E is the antioxidant in Olive oil that may help prevent heart attacks due to its prevention of forming blood clots and Vitamin E is said to help protect cell membranes against “damaging effects of free radicals, which may contribute to the development of chronic diseases such as cancer.” Even less serious situations that Vitamin E helps us with is in our beauty regimen. If you’re looking for clear skin, healthy bones, and strong nails, Vitamin E is your power antioxidant.

For more information on Olive Oil, check out this website: http://www.oliveoilsource.com/oliveoildr-heart.htm. Here you can for example get more information on heart disease and olive oil, effects on blood pressure, good fats vs. bad fats, information on how olive oil can have an impact on one who may be prone to heart attacks, and how they can take effect on your very own bones and prevent ulcers.