Tuesday, August 31, 2010

Update Sept. 02- 2010 Pro's Or Con's "The Mediterranean Diet - Weight Loss Program" By Health Experts

The Mediterranean diet is a type of diet inspired by the traditional dietary patterns of Southern Italy and Greece . The most famous one was presented by Dr. Walter Willett of Harvard University's School of Public Health in the mid-1990s. Based on "food patterns typical of Crete, much of the rest of Greece, and southern Italy in the early 1960s. The diet contains little low in saturated fat and high in monounsaturated fat and dietary fiber.

Recommended Reading
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Dietfor Improved Health, Weight Loss, Reducing the Riskof Heart Disease, Blood Pressure & Common Allergies

Mediterranean Diet Recipes For Weight Loss

By Ray Darken


The Mediterranean Diet is famous for its many health benefits from lowering the risk of heart disease and Alzheimer's Disease, to reducing the risk of an unborn child developing asthma. What's more, the traditional Mediterranean diet has now been recognized as an effective weight loss diet. Read on for meal ideas for the Mediterranean diet and Mediterranean diet recipes. Your waistline and your taste buds will thank you.
These simple Mediterranean Diet recipes are all suitable as main meals. Mediterranean salad recipes have been included as a healthy accompaniment. Alternatively, fresh steamed vegetables would also be great selections for Mediterranean cuisine.
Spinach, Mushroom, Tomato Frittata with Feta Cheese. (Serves 4.)
Many Mediterranean food recipes incorporate plenty of fresh and colorful vegetables. Try substituting your very favorite vegetable and herbs for a more unique and personalized Mediterranean meal.
Ingredients:
1 Tabspn extra virgin olive oil 8 oz, or 3 cups, sliced mushrooms 1 onion, chopped 1 garlic clove, minced 1/4 tspn pepper 1/4 tspn salt 1/2 tspn oregano, or any fresh herb you prefer 10 oz, or 1 bag, fresh spinach, chopped 1/4 cup milk, preferably reduced fat or skim 1/2 cup feta cheese, crumbled, preferably reduced fat 6 eggs 2 tomatoes, sliced
Method:
Add oil to non-stick ovenproof pan, and over a medium heat, cook mushrooms, onion, garlic, salt, pepper, and herbs. Stir to prevent sticking for approximately 8 minutes, until all liquid is removed. Add spinach, cover, cook for about 5 minutes until spinach is just wilted. Whisk eggs in mixing bowl. Add cheese and eggs to pan containing cooked vegetables and stir gently to mix. Turn heat to low. Place sliced tomato on top and cook uncovered for about 10 minutes, until only slight amount of juice remains. Place under grill for 3-5 minutes until set. Slice and serve with salad or steamed fresh seasonal vegetables drizzled with a little extra virgin olive oil.
Roasted Mediterranean Style Leg of Lamb With Artichokes. (Serves 10.)
This is a great example of a Mediterranean recipe, featuring such traditional Mediterranean foods as lamb, garlic, and artichokes.
Ingredients:
4lb leg of lamb 1 tspn oregano, chopped finely 1 tspn pepper 2 tspn salt 1 garlic clove, minced 8 oz, or 1 cup of tomato passata 1 cup, or 250 ml, water 9 oz artichoke hearts, tinned, marinated, or frozen
Method:
Heat oven to 325º F. Rub the combined oregano, pepper and salt into the lamb. Place lamb on rack in shallow baking pan. Bake in oven for 2 1/2 hours. Remove lamb and baking rack from oven. Drain fat from baking juices and place lamb back in pan without the baking rack. Combine garlic, passata, and water, and pour over lamb. Place sliced lemon over top of lamb. Place artichokes around lamb in baking dish. Bake for another 30-60 minutes, basting occasionally with sauce, until meat thermometer reaches 175-180º F. Serve with salad or roast vegetables, such as potatoes, pumpkin, and sweet potato.
Healthy Greek Salad. (Serves 4.)
Ingredients:
2 cucumbers, peeled and chopped or sliced 3 tomatoes, chopped 1 Spanish onion 4 teaspn fresh lemon juice 1/4 cup extra virgin olive oil 1 1/2 teaspn oregano salt and pepper as desired 8 pitted Kalamata olives, chopped 1 cup feta cheese, reduced fat, crumbled
Method:
Combine cucumbers, tomatoes, and onion in appropriately sized salad bowl. Combine lemon juice, olive oil, oregano, salt and pepper. Drizzle over salad. Place feta cheese and olives decoratively on top.
Traditional Tabbouleh (Serves 4 as an accompaniment.)
Ingredients:
1/2 cup boiling water 1/4 cup bulgur 1 onion, finely chopped 5 tomatoes, chopped 1 cup chopped parsley 1/4 cup chopped fresh mint juice of 1 lemon 2 teaspns extra virgin olive oil pinch of salt if required
Method:
Add boiling water to bulgur in small bowl. Mix, then cover. Stand for about 60 minutes. Drain off any leftover water. Combine remaining ingredients in a bowl. Add softened bulgur and mix well.
Conclusion.
You may have noticed that these Mediterranean Diet recipes use extra virgin olive oil. The reason? Extra virgin olive oil is made from the very first pressing of the olives, and as a consequence contains the very highest levels of anti-oxidants. The Mediterranean Diet is famous for being a rich source of anti-oxidants, which are vital for good health and mopping up dangerous free radicals.
Hope you enjoy these Mediterranean Diet recipes for weight loss. Healthy? Yes! Boring? No.
The author Ray Darken provides an extensive amount of Mediterranean recipes and a downloadable guide if you have an interest or would like to have your own reference and recipes on easy weight loss. Also, to keep you on your toes and your mouth watering, here are another few Mediterranean diet recipes.


Mediterranean diet recipes.

Recommended Reading
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Dietfor Improved Health, Weight Loss, Reducing the Riskof Heart Disease, Blood Pressure & Common Allergies

Back to Home
Back to The Top



Article Source: http://EzineArticles.com/?expert=Ray_Darken

Thursday, August 19, 2010

Update August 20- 2010 Pro's Or Con's "The Mediterranean Diet - Weight Loss Program" By Health Experts

The Mediterranean diet is a type of diet inspired by the traditional dietary patterns of Southern Italy and Greece . The most famous one was presented by Dr. Walter Willett of Harvard University's School of Public Health in the mid-1990s. Based on "food patterns typical of Crete, much of the rest of Greece, and southern Italy in the early 1960s. The diet contains little low in saturated fat and high in monounsaturated fat and dietary fiber.

Recommended Reading
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Dietfor Improved Health, Weight Loss, Reducing the Riskof Heart Disease, Blood Pressure & Common Allergies

Mediterranean Diet to Beat High Blood Pressure

By Pauline Go


The Mediterranean diet is not something new. It has been around for hundreds of years. All along the Mediterranean coast people have been eating a natural diet. Studies have now proven that this diet not only reduces the chances of getting heart attack, it also helps to keep the blood pressure normal.
The good thing about this diet is that it is not a pain to follow. The food that you eat as a part of the diet plan are tasty and enjoyable. As a result, the chances are very high that you will stick to the diet plan. Also, you are not required to make any changes that are not practical.
Mediterranean diet involves eating whole food. It involves eating a lot of fresh fruits, vegetables, nuts, fish and olive oil. Also, you are allowed to drink a glass of red wine along with your meals to reap the health benefits that come from the wine. All the food that you eat as a part of the diet is low on saturated fats, but high on Omega 3 fatty acid and monounsaturated fats.
Fish plays a big role in the diet. People on this diet have to eat a lot of fish, which are replete with Omega 3 fatty acid. This means that they are not only protecting the health of their heart, the people are also ensuring that they do not suffer from high blood pressure.
Olive oil is primarily used for cooking all the food. It is also used for making tomato sauces, as a salad dressing and also as a dip for whole-grain bread. The oil contains flavonoids, which are beneficial for lowering blood pressure and reducing the bad cholesterol in the blood.
If you opt for Mediterranean diet, you will be weaning yourself away from processed foods and junk food which are known to elevate blood pressure, increase cholesterol levels and also increase the risk of heart attacks and strokes.
About Author: Pauline is an online leading expert in the medical industry. She also offers top quality tips like:
Types of Heart Disease, Mental Health Disorder

Mediterranean diet recipes.

Recommended Reading
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Dietfor Improved Health, Weight Loss, Reducing the Riskof Heart Disease, Blood Pressure & Common Allergies

Back to Home
Back to The Top



Article Source: http://EzineArticles.com/?expert=Pauline_Go

Friday, August 6, 2010

Update August 07- 2010 Pro's Or Con's "The Mediterranean Diet - Weight Loss Program" By Health Experts

The Mediterranean diet is a type of diet inspired by the traditional dietary patterns of Southern Italy and Greece . The most famous one was presented by Dr. Walter Willett of Harvard University's School of Public Health in the mid-1990s. Based on "food patterns typical of Crete, much of the rest of Greece, and southern Italy in the early 1960s. The diet contains little low in saturated fat and high in monounsaturated fat and dietary fiber.

Recommended Reading
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Dietfor Improved Health, Weight Loss, Reducing the Riskof Heart Disease, Blood Pressure & Common Allergies

Mediterranean Diet Recipes For Weight Loss
By Ray Darken Platinum Quality Author

The Mediterranean Diet is famous for its many health benefits from lowering the risk of heart disease and Alzheimer's Disease, to reducing the risk of an unborn child developing asthma. What's more, the traditional Mediterranean diet has now been recognized as an effective weight loss diet. Read on for meal ideas for the Mediterranean diet and Mediterranean diet recipes. Your waistline and your taste buds will thank you.

These simple Mediterranean Diet recipes are all suitable as main meals. Mediterranean salad recipes have been included as a healthy accompaniment. Alternatively, fresh steamed vegetables would also be great selections for Mediterranean cuisine.

Spinach, Mushroom, Tomato Frittata with Feta Cheese. (Serves 4.)

Many Mediterranean food recipes incorporate plenty of fresh and colorful vegetables. Try substituting your very favorite vegetable and herbs for a more unique and personalized Mediterranean meal.

Ingredients:

1 Tabspn extra virgin olive oil
8 oz, or 3 cups, sliced mushrooms
1 onion, chopped
1 garlic clove, minced
1/4 tspn pepper
1/4 tspn salt
1/2 tspn oregano, or any fresh herb you prefer
10 oz, or 1 bag, fresh spinach, chopped
1/4 cup milk, preferably reduced fat or skim
1/2 cup feta cheese, crumbled, preferably reduced fat
6 eggs
2 tomatoes, sliced

Method:

Add oil to non-stick ovenproof pan, and over a medium heat, cook mushrooms, onion, garlic, salt, pepper, and herbs. Stir to prevent sticking for approximately 8 minutes, until all liquid is removed.
Add spinach, cover, cook for about 5 minutes until spinach is just wilted.
Whisk eggs in mixing bowl. Add cheese and eggs to pan containing cooked vegetables and stir gently to mix. Turn heat to low. Place sliced tomato on top and cook uncovered for about 10 minutes, until only slight amount of juice remains.
Place under grill for 3-5 minutes until set.
Slice and serve with salad or steamed fresh seasonal vegetables drizzled with a little extra virgin olive oil.

Roasted Mediterranean Style Leg of Lamb With Artichokes. (Serves 10.)

This is a great example of a Mediterranean recipe, featuring such traditional Mediterranean foods as lamb, garlic, and artichokes.

Ingredients:

4lb leg of lamb
1 tspn oregano, chopped finely
1 tspn pepper
2 tspn salt
1 garlic clove, minced
8 oz, or 1 cup of tomato passata
1 cup, or 250 ml, water
9 oz artichoke hearts, tinned, marinated, or frozen

Method:

Heat oven to 325º F.
Rub the combined oregano, pepper and salt into the lamb. Place lamb on rack in shallow baking pan. Bake in oven for 2 1/2 hours.
Remove lamb and baking rack from oven. Drain fat from baking juices and place lamb back in pan without the baking rack.
Combine garlic, passata, and water, and pour over lamb. Place sliced lemon over top of lamb. Place artichokes around lamb in baking dish.
Bake for another 30-60 minutes, basting occasionally with sauce, until meat thermometer reaches 175-180º F.
Serve with salad or roast vegetables, such as potatoes, pumpkin, and sweet potato.

Healthy Greek Salad. (Serves 4.)

Ingredients:

2 cucumbers, peeled and chopped or sliced
3 tomatoes, chopped
1 Spanish onion
4 teaspn fresh lemon juice
1/4 cup extra virgin olive oil
1 1/2 teaspn oregano
salt and pepper as desired
8 pitted Kalamata olives, chopped
1 cup feta cheese, reduced fat, crumbled

Method:

Combine cucumbers, tomatoes, and onion in appropriately sized salad bowl.
Combine lemon juice, olive oil, oregano, salt and pepper. Drizzle over salad.
Place feta cheese and olives decoratively on top.

Traditional Tabbouleh (Serves 4 as an accompaniment.)

Ingredients:

1/2 cup boiling water
1/4 cup bulgur
1 onion, finely chopped
5 tomatoes, chopped
1 cup chopped parsley
1/4 cup chopped fresh mint
juice of 1 lemon
2 teaspns extra virgin olive oil
pinch of salt if required

Method:

Add boiling water to bulgur in small bowl. Mix, then cover. Stand for about 60 minutes. Drain off any leftover water.
Combine remaining ingredients in a bowl. Add softened bulgur and mix well.

Conclusion.

You may have noticed that these Mediterranean Diet recipes use extra virgin olive oil. The reason? Extra virgin olive oil is made from the very first pressing of the olives, and as a consequence contains the very highest levels of anti-oxidants. The Mediterranean Diet is famous for being a rich source of anti-oxidants, which are vital for good health and mopping up dangerous free radicals.

Hope you enjoy these Mediterranean Diet recipes for weight loss. Healthy? Yes! Boring? No.

The author Ray Darken provides an extensive amount of Mediterranean recipes and a downloadable guide if you have an interest or would like to have your own reference and recipes on easy weight loss. Also, to keep you on your toes and your mouth watering, here are another few Mediterranean diet recipes.

Recommended Reading
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Dietfor Improved Health, Weight Loss, Reducing the Riskof Heart Disease, Blood Pressure & Common Allergies

Back to Home
Back to The Top

Article Source: http://EzineArticles.com/?expert=Ray_Darken