Tag Archive | Vegetables

Apple-Pie!

 

Hi there!

 

The wild Olive Tree originated in Asia Minor, where
Neolithic tribes were collecting its wild fruit.

The Olive Tree was first domesticated around seven
thousand (7000) years ago, when olives were turned
into oil. 

The oldest olive tree is thought to be around three
thousand (3000) years old, and it is found in Crete.

Olive oil has been used in rituals, in medicine, as a fuel,
in soaps, as a home remedy, as a lubricant and in skin care.

The Tree Of Eternity

 

Glittery Ocean

 

Note – Perfect

 

When we talk about Mediterranean Diet, we mean
a specific and unique mix of traditional ingredients,
used by people living in the various countries 
bordering the Mediterranean Sea, during the period
of 1950s and 1960s.

We do not mean the cuisine of a specific country, but
a general diet to follow in your every day life for as
long as you live.

The specific ingredients have been evaluated and
found to offer a lot of health benefits, because they 
contain all the essential nutrients we require.

According to studies, by following a Mediterranean
Diet you can have a healthy and long life.
It has been shown to promote heart health, to 
reduce the risk of diabetes, cancer, Parkinson’s
and Alzheimer’s diseases, and to manage weight.

Certainly, all these incorporate the traditional
complete lifestyle of the people living in countries
like Spain, France, Italy, Greece, Cyprus, etc.

 

Fishing

 

The Diet Of The Poor

 

The Mediterranean Diet is a very appetizing and
enjoyable way to eat.
Here is how to put it all together:

a)     Eat a lot of vegetables every day with your lunch
and dinner, but avoid potatoes.
If you have any with your meals, eat only sweet potatoes.
Preferably the vegetables should be all fresh, but frozen
are also acceptable.

b)     Eat only whole grain foods like, wheat products,
oats and brown rice with all your meals.

c)      Eat all kinds of nuts, especially almonds and seeds,
but avoid the ones that have been treated with salt.

d)     Eat extra virgin olive oil raw on your meals, and
cook with olive oil your daily foods.

e)     Use all herbs fresh and dried, as well as various spices,
in your every day cooking.

f)     Eat wild caught fish baked or grilled, two (2) to 
three (3) times a week.

g)     Replace all red meat with fresh organic or free 
range poultry like, chicken and turkey.

h)     Eat fresh organic or free range eggs, a minimum
of four (4) times a week.

i)      Eat legumes like, beans, peas, lentils and chickpeas
with one of your meals daily.

j)     Eat a minimum of two (2) fruits every day, one in your
breakfast and one as a snack.

k)     If you eat dairy at all, eat only low fat products on rare
occasions and in small quantities.

l)     Eat pure honey as a sweet and dried fruits,
when you want a treat.

m)   If you drink alcohol, limit it only to specific occasions.

n)    Drink plenty of liquids, including pure tea (if you do not
have a problem with caffeine) and plenty of herbal teas.
Avoid fru
it juices because they contain concentrated sugar.

 

Rocky Coast

 

Short And Sweet

 

According to scientific research the closer you follow
the Mediterranean diet the greater the health 
advantages you will enjoy.
It contains all the necessary nutrients required for
good health.

Clear all unhealthy temptations from your home, 
and adopt the new habit of following the Mediterranean
diet,  for prevention of all chronic serious diseases.

Also make certain you follow the Mediterranean
healthy lifestyle which includes the following:

1)     Enjoy your every day meals with your family.
2)     Take plenty of exercise by walking daily for a
minimum of thirty (30) minutes.
3)     Try to enjoy your life in general.
4)     Socialize with positive and healthy people.

Now it is time for you to introduce and establish
your new Mediterranean diet routine.

 

 

 

 

 

Lifesaver!

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Hello!
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Our immune system is a series of processes that
protect our body against a great number of various
diseases and other health problems.

Since we rely on our immune system to keep us healthy and
have a long life, we must feed it the nutrients needed to
maintain it strong and effective.

Stop-Step Courgettes

A healthy lifestyle, which includes relaxation through
various forms of meditation, good sleep patterns
and moderate regular exercise, together with
healthy diet choices, will enhance our immune
system’s strength.

Angels In The Design
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Following a healthy and nutritionally dense
diet will certainly boost our immune system,
but there are certain nutrients which offer
even more to it.

a)   Vitamin C increases the number of the white
blood cells as well as the antibodies.

b)   Vitamin E enhances the production of our
immune cells.

BcompD3

c)   Vitamin B Complex are powerful immune boosters.

d)   Vitamin D is the most important immune
enhancer.

e)   Zinc increases the white blood cells.

f)   Omega 3 Fatty Acids contribute to the increase
of the white blood cells.

FlavOmega

g)   Probiotics enhance immunity.

h)   Selenium increases the natural killer cells.

i)   Carotenoids increase infection fighting cells.

Also:
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Bioflavonoids the powerful antioxidant chemicals
in the plants protect against environmental pollutants
and all toxins.

Try to include six (6) servings of fruits and vegetables
in your healthy diet daily.

Cauliflower, Broccoli

Cauliflower, Broccoli

Keeping the immune system strong is absolutely
vital to stay healthy.

Limit the consumption of  alcohol and saturated
fats and avoid sugar, because they weaken the immune system with
negative consequences.

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Images Of Change!

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Ya Sas!

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As I have mentioned previously, I was born in Athens
to a very considerate family.

My father always tried to provide us with good nutritional
foods and my mother always cooked the healthiest recipes
using only olive oil.

Those years, we all led a very healthy life, the traditional
way.
Although my personal circumstances are completely
different now in relation to the sixties and seventies,
I still maintain my Greek style eating healthy habits
and lifestyle.

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The Mediterranean Approach

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Marina11

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Mediterranean Diet is a modern nutritional advice
motivated by the traditional diets of Greece, Spain
and Southern Italy.

According to research, the classic Mediterranean
diet reduces the risk of heart disease by lowering
blood pressure, cholesterol and triglyceride levels.

It also decreases cancer and diabetes dangers as
well as overall mortality.
It is considered one of the most healthy diets to adopt.

Moreover, it includes the whole traditional
Mediterranean lifestyle such as:

a)  leisurely dining with family

b)  dining as an entertainment

c)  incorporating some physical activity

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Actions Of Acceptance

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Bowl Of Nuts

Courgettes

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1)    Eat lots of fruits and vegetables during the day.

2)    Eat whole grain bread, pasta and rice.

3)    Eat a variety of fresh nuts, seeds and tahini.

4)    Cook with virgin olive oil and eat it raw
SS in salads and food.

5)    Use lots of herbs and spices on all foods.

6)    Eat fish two to three times a week (not fried).

7)    Eat poultry more often than red meat.

8)    Eat 0% or 2% fat content dairy products.

9)    Eat a fresh egg daily.

10)   Use fresh chopped tomato in all cooking sauces.

11)   Eat all pulses regularly.

12)   If you drink alcohol, drink only moderate amounts
SS of red wine.

13)   If you can have caffeine, drink boiled Greek coffee.

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Cod ApplesMandarins S

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Avoid or Limit:

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a)  Processed foods.

b)  Saturated fats.

c)  Alcohol consumption.

d)  Too much sugar.

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It has been found that 1% of all Greeks living in the island of
Ikaria live beyond the age of ninety, while this longevity  is
only 0.1% in other European countries.

Try to eat like a traditional Greek to reduce the risk
of most serious chronic diseases and early death.

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Eternity Frontier!

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Hi there!

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As I have mentioned previously I am an ardent supporter of anti-ageing
nutrition and supplementation.
As a Fitness and Nutrition Instructor I have been studying the subject
for the last 18 years now.

Although we can not stop ageing I do believe that we can delay this
terrible process.
It starts from the moment we are born, it manifests
itself during our middle years and takes a colossal leap after the age
of 58, when the dance of downfall starts becoming obvious.

Scientists are working every day to find these desperately wanted
compounds to prolong our youth.
They are already on the way and experimenting with specific
substances, which seem to be able to rejuvenate our bodies.

Obviously we are not going to live forever because we have a genetically
arranged life span — but we can die looking and feeling younger instead
of an old dotard.

If we are in the middle years and above, the best and most safe way
to achieve this is by adopting anti-ageing steps to safeguard our bodies.
That is through the right nutrition and supplementation.

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Longevity Concoctions

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SSweet Potatoes TeaCup

 

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1)  Fruits & Vegetables:

Eat as many as you can daily for their anti-oxidant protection as well as
their vitamin and mineral content.

 2)  Fatty Fish:

Eat wild salmon, mackerel and sardines at least twice a week for their
essential anti-ageing oils.

3)  Tea:

Drink tea daily for its high anti-oxidant content.

4)  Soya:

Eat pure soya products like, edamame and organic milk as often as
possible for better health.

5)  Garlic:

Eat garlic cooked or raw daily for its important health properties.

6)  Sweet Potatoes:

Eat sweet potatoes regularly for their Vitamin A, Beta Carotene and
Chromium content.

7)  Brazil Nuts:

Eat 2 to 3 brazil nuts daily for their Selenium content.

8)  Coconut Water:

Drink coconut water regularly because it is the most nutritionally
packed drink.

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In general, try not to over eat and keep under control your sugar and
fat intake.

Women between the ages of 55 and 74 need 1,900 calories.
Men moderately active between the ages of 35 to 64 need 2,750 calories.

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Quantum Leap

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D3-Oil Vitamin-B ComplexCS

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There is no substitute for a balanced diet, and in combination with the
following supplements we can ensure better ageing.

If you do not take anything else, take one good quality Multi-Vitamin
supplement to protect yourself;   OR   take the following:

1)  Vitamin C:

An important anti-ageing vitamin in doses of 500mg x 2 daily.

2)  Vitamin E:

An essential anti-oxidant vitamin to guard the body cells from damage
at a minimum dose of 100IU daily.

3)  Vitamin B Complex:

A vital group of vitamins to guard against mental deterioration
at a dose of 50mg daily.

4)  Calcium:

This very important mineral protects our bones.  It should be
taken daily 1000mg in divided doses.

5)  Vitamin D:

This hormone-like vitamin is important to the body for the absorption
of calcium at a minimum dose of 600IU daily.

6)  Magnesium:

This very useful mineral protects our heart at a dose of 300mg daily.

7)  Zinc:

The most vital mineral for supporting our immune system at a
dose of 20mg daily.

8)  Coenzyme Q-10:

A powerful anti-oxidant to protect our cells at a minimum dose of
30mg daily.

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Note:

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All vitamins and minerals should be taken with food during meals.

If you are taking any medications check with your physician because
there can be interactions with some medicines.

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The Jewels!

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Hi there!

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I do most of my food shopping on line, but when I want specific fresh
products I go myself to check and then buy.
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I am a flesh eater and I firmly believe we must eat protein with every meal.
But I do recognize that we also need to include a colourful variety of fruits
and vegetables in our daily diets.
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Vegetables and fruits give our body the nutrients it needs to maintain itself
and be healthy.  They are very rich sources of fibre, vitamins, minerals,
enzymes and phytochemicals to fight diseases, like:
diabetes, high blood pressure, eye problems, urinary tract problems, heart,
brain, bones and immune system problems.
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They also have less calories so we can maintain a healthy weight more easily.
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We need a minimum of five portions of vegetables and fruits daily, but the
more we can eat the better.
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This equals to:   5 x 80gr = 400gr = 14oz   on a daily basis.

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The Colourful Gems

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      FRUITS               VEGETABLES

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A)  Red/Pink:

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      Pomegranates                   Tomatoes
      Cherries                               Beetroot
      Strawberries                       Red Onions
      Red Grapes                        Radishes
      Watermelon                         Red Peppers
      Red Apples                         Radiccio

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Potatoe Beans S

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B)  Orange/Yellow: 

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      Apricots                                Sweet Potatoes
      Mangoes                              Sweet Corn
      Peaches                               Carrots
      Oranges                               Yellow  Bell Peppers
      Pears                                    Orange Peppers

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Apples Courgettes

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C)  Green:

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      Spinach                                Kiwi
      Asparagus                          Green Grapes
      Broccoli                                Green Apples
      Brussels Sprouts               Avocados
      Peas                                     Cucumber
     Green Beans                        Limes
     Courgettes                            Green Pears
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Mandarin Bananas

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D)  Blue/Purple:

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       Purple Berries                    Purple Cabbage
      Prunes                                  Aubergines

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E)  White:

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      Bananas                               Mushrooms, Cauliflower, Parsnips

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Making healthy eating choices will ensure the body’s supplies of nutrients.

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The Experts!

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Hi there!

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Thinking back, about this beautiful restaurant I was eating every evening during last summer in Athens…
next to the deep blue sea, opposite that fantastic pure beach!
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We do not need to look hard to find ways to entertain ourselves.
Dinner is the entertainment;   either it takes place in a restaurant or at home.
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For eating at home, the first step to a proper diet is to stock our kitchen
with a variety of the most healthy ingredients to make delicious food.

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Powerful Fundamentals

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Refrigerator:

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The Fridge

The Fridge

1)    Vegetables
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2)    Fruits
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3)    Organic Eggs
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4)    Unsweetened Jam
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5)    Organic Soya Milk
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6)    Organic Wholemeal Bread
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7)    Dried Fruits
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8)    Breakfast Wholegrain Cereals
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9)    Organic oatmeal
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10)  Organic Spelt Flour
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11)  Dried Herbs
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12)  Spices
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13)  Light Ketchup
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14)  Wholegrain Mustard
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15)  Greek Feta Cheese
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16)  Nuts
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17)  Seeds
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18)  Goat’s Butter

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The Cupboard

The Cupboard

Tea Cupboard

Tea Cupboard

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Freezer:

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1)     Frozen Mixed Vegetables
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2)     Frozen Berries
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3)     Frozen Prawns
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4)     Frozen Spinach
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5)     Fresh Lean Meats
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6)     Fresh Salmon

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Cupboard:

The Freezer

The Freezer

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1)     Reduced sugar and salt Baked Beans
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2)     Wholegrain Rice
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3)     Wild Rice
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4)     Unsalted Peanut Butter
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5)     Organic Apple Cider Vinegar
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6)     Extra Virgin Olive Oil
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7)     Still Mineral Water
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8)     Whole Rice Crackers
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9)     Whole Rye Crackers
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10)   Whole Oat Crackers
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11)   Whole-Wheat Crisprolls
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12)   Organic Chick Peas in Water
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13)   Whole Tahini
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14)   Runny Honey
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15)   Pure Cane Sugar
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16)   Various Teas
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