Tag Archive | Whole Grains

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.

 

 

 

 

 

Natura!

Hello!


Oxidation (oxygen combining) is a natural chemical reaction
in our body. It is a process necessary to maintain life.

During the oxidation process free radical molecules are
produced; but sometimes certain chain reactions may be
activated, which can cause damage to our body cells.

Due to these damages in the cells most chronic diseases can
develop, including acceleration of the mechanism of ageing.
S

Last Resort

S
Antioxidants are molecules naturally present in the human body
as well as in many foods we consume, like whole grains,
vegetables and fruits.

As we grow older, though, our bodies produce less antioxidants
so we have to take them from external sources.

It is vital that we supplement our diet with natural whole foods
to maintain the right level to fight any damages.
S

The Salvation Soldiers

S
According to research the following foods are very rich
natural sources of antioxidants.
S

FRUITS:


Blueberries, Blackberries, Raspberries, Apples,
Cherries, Oranges, Grapes, Kiwi, Strawberries.

Blueberries

S

VEGETABLES:

S
Artichokes, Broccoli, Spinach, Brussels Sprouts,
Onions, Beetroot, Bell Peppers.
S

NUTS:

S
Walnuts, Pecans, Hazelnuts.
S

SPICES:

S
Cinnamon, Oregano, Cloves, Garlic.

ShellCloves

 

OTHER:

S
Whole Grains, Seeds, Red Kidney Beans,
Prunes, Raisins.

Make certain you eat a diet rich in antioxidant foods
to reduce your risk of many diseases and delay the
ageing process.

S

S

S

S

S

Bible of Strength!

S

Aloha!

S
We all know that by following a proper diet we will get all
the nutrients our body needs to be healthy.

But our today’s life is very difficult, hard and complicated.
Not only a very small number of us follow a proper diet
but our food ingredients are so manipulated these days
that we do not take the necessary nutrients we need to
say healthy.
Also as we age the nutrient absorption becomes less efficient.

S

Frontier Beyond

S

If we want to achieve optimal wellness then certainly we
must support our diet with, at least, the most critical nutrients.

The following five nutrients need to be taken in supplemental
form to safeguard against various diseases.

S

Bio Asc C

S

The Tonics

S

1) Vitamin C

  S
A vital anti-ageing nutrient.
a) It enhances our immunity.
b) It protects our body from oxidative stress.
c) It ensures blood vessel dilation.
d) It keeps our skin young.
Take 500mg daily.
S

2) Vitamin D

  S
A pro-hormone nutrient connected to most chronic diseases.
The main source is the sunlight but since it is impossible for most
of us to sunbathe on a daily basis, we must supplement.
Take 1000IU daily.
S

3) Vitamin E

  S
A nutrient necessary for many body functions.
1) It fights free radicals.
2) It reduces cholesterol levels.
3) It keeps our skin moisturised.
4) It is an anti-inflammatory and anti-cancer agent.
5) It regulates our hormone levels.
Take 100IU daily.
S

E-Vitamin

S

4) Calcium

  S
An a absolutely vital mineral.
1) It strengthens our bones.
2) It protects our heart muscle.
3) It controls our blood pressure.
Take 1000mg daily.
S

5) Magnesium

  S
An important nutrient to stay healthy.
1) Together with Calcium fights bone loss.
2) It benefits our nervous system.
3) It reduces the risk of diabetes.
4) It protects our heart.
Take 500mg daily.

 S

Always take all supplements with food.
If you have any health problems discuss with your physician.

S

ApplesMandarins

S

The Seeds of Health

  S
1)
Eat green and colourful fruits every day.

2) Eat whole grains and beans.

3) Include mono-unsaturated fats in your diet daily.
S Olive oil, nuts, seeds.

4) Include protein with every meal for energy.
S Wild salmon, lean meats and poultry, eggs.

5) Avoid processed foods which contain sugars and salt.

S

S

S

S

S

Images Of Change!

S

Ya Sas!

S

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.

S

The Mediterranean Approach

S

Marina11

S

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

S

Actions Of Acceptance

S

Bowl Of Nuts

Courgettes

 S

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.

S

Cod ApplesMandarins S

 S

Avoid or Limit:

S

a)  Processed foods.

b)  Saturated fats.

c)  Alcohol consumption.

d)  Too much sugar.

S

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.

S

S

S

S

S

Power Secrets!

S

Aloha!

S

We all know that by following a proper diet we will get all
the nutrients our body needs to be healthy.

But our today’s life is very difficult, hard and complicated.
Not only a very small number of us follow a proper diet
but our food ingredients are so manipulated these days
that we do not take the necessary nutrients we need to
stay healthy.
Also as we age the nutrient absorption becomes less efficient.

S

Frontier Beyond

S

If we want to achieve optimal wellness then certainly we
must support our diet with, at least, the most critical nutrients.

The following five nutrients need to be taken in supplemental
form to safeguard against various diseases.

S

D3_E Bio Asc C

S

The Tonics

S

1)  Vitamin C

S
A vital anti-ageing  nutrient.
a)  It enhances our immunity.
b)  It protects our body from oxidative stress.
c)  It ensures blood vessel dilation.
d)  It keeps our skin young.

Take 500mg daily.
S

2)  Vitamin D

S
A pro-hormone nutrient connected to most chronic diseases.
The main source is the sunlight but since it is impossible for most
of us to sunbathe on a daily basis, we must supplement.

Take a minimum of 600IU daily.
S

3)  Vitamin E

S
A nutrient necessary for many body functions.
1)  It fights free radicals.
2)  It reduces cholesterol levels.
3)  It keeps our skin moisturised.
4)  It is an anti-inflammatory and anti-cancer agent.
5)  It regulates our hormone levels.

Take 100IU daily.
S

4)   Calcium

S
An absolutely vital mineral.
1)  It strengthens our bones.
2)  It protects our heart muscle.
3)  It controls our blood pressure.

Take 1000mg daily.
S

5)  Magnesium

S
An important nutrient to stay healthy.
1)  Together with Calcium fights bone loss.
2)  It benefits our nervous system.
3)  It reduces the risk of diabetes.
4)  It protects our heart.

Take 500mg daily.

 S

Always take all supplements with food.
If you have any health problems discuss with your physician.

S

Beans Courgettes

S

The Seeds of Health

S

1)  Eat green and colourful fruits every day.

2)  Eat whole grains and beans.

3)  Include mono-unsaturated fats in your diet daily.
SS Olive oil, nuts, seeds.

4)  Include protein with every meal for energy.
SS Wild salmon, lean meats and poultry, eggs.

5)  Avoid processed foods which contain refined
SS and processed sugars as well as salt.

S

S

S

S

S

Gods and Heroes!

 

 

Hi there!

 

They finished dinner in the nearby restaurant
and went back to the parked car.

“If you don’t mind, I’d like to drive back instead of
walking” she said;
“I need to make an urgent phone call”.
“I see!   Do you want me to stay with you tonight?”
he asked anxiously.
“Definitely” she replied decisively.

 

Various food groups influence our moods depending
on the chemicals they contain.
We are the ones to decide who we will be by eating
the right foods.

 

After researching the subject, here are the most
important foods which can influence the specific mood.

 

Mood Foods

 

1)   ANGER:
        Nuts, Seeds, Wild Salmon, Beef
2)   SADNESS:
        Wild Salmon, Liver
3)   FEAR:
        Olive oil, Avocado
4)   LOVE:
        Shellfish, Seeds
5)   SHYNESS:
        Chicken, Wild Salmon, Legumes, Bananas
6)   HEARTBREAK:
        Chocolate

 

 

SalmonBlueberries

 

 

7)   ANXIETY:
        Chamomile
8)   STRESS:
        Blueberries, Chicken, Soya, Turkey
9)   BRAIN FOG:
        Green Tea, Whole grains, Chewing Gum
10)  LETHARGY:
        Beetroot
11)  SLEEP:
        Dairy, Oats, Bananas, Cherries
12)  MENTAL CLARITY:
        Yoghurt, Seafood, Beef