Archives for October 2012

Motivational Quotes From Leading Fitness Experts

A Picture’s Worth A Thousand Words

It’s an ole cliche, but it’s true.  I spent the afternoon collecting famous quotes from some of my favorite fitness icons and athletes.  I compiled them in a short slideshow which you can view below.

I hope you will be inspired by the wisdom of Bob Greene, Chalene Johnson, and Tony Robbins.

Enjoy!

Be Social!  Share!

Purple, Shiny, Nutritious: The Eggplant Is Looking Good On The Cat Walk This Fall.

Eggplants Are On The Cat-Walk This Fall.  Buy One and Try This Recipe!

What’s purple, shiny, easy to prepare and on the superfoods’ list?  It’s the eggplant.

I’ve always been fascinated with this soft, purple vegetable.  Or is it a squash?  A fruit?

The eggplant: Beautiful, nutritious and delicious.

Eggplant is a nightshade vegetable and is in the same family as tomatoes, sweet peppers and tomatoes.  They are seasonal vegetables and are at their peak from August through October.  They are high in both fiber and nutrition:  Daily Values per one cup of raw eggplant are as follows:

  • Fiber – 11%
  • Manganese – 10%
  • Potassium – 5.3%
  • Folate – 4.5%
  • Vitamin K – 3.5
  • Vitamin B6 – 3.5%
  • Vitamin C – 3%
  • Calories – 19 (1%)

According to WHFoods.com, they are also abundant in phytonutrients and antioxidants.  A potent antioxidant found in the skin of the eggplant– nasunin – has been found to protect cell membranes from free radical damage.  Eggplants have also been found to have positive effects on cardiovascular health.

Selecting The Perfect Eggplant

Eggplants should be smooth, shiny and colorful.  Avoid plants with discolorations, scars, and bruises which may indicate that the vegetable has been damaged or is decaying. The plant should be slightly firm to the touch and should spring back when gently pressed with a finger or thumb.

After purchasing, ideal storage is at 50 degrees Fahrenheit. Wait to cut the eggplant until you are ready to prepare because it will discolor and spoil quickly once its skin has been broken.

Eggplants can be used in a variety of ways. It is a good base for dips and sandwich fillings, baked or roasted, or added to stir fry.  It’s also inexpensive. I purchased the beautiful eggplant in the picture (above) for $1.99 at the local market.

Roasted Eggplant

I found an easy and tasty six-ingredient roasted eggplant recipe which was delicious:

Roasted eggplant with red pepper and onion.

Ingredients:

1 medium – large eggplant
1 large red bell pepper
1 medium red onion
1 tablespoon of olive oil
salt and pepper
¼ cup grated Parmesan cheese (optional)

Directions:

Preheat the oven to 350 degrees Fahrenheit.
Cube the eggplant, bell pepper, and red onion.  Place in a baking dish.
Drizzle with olive oil.  Add salt and pepper to taste
Place in the oven for about 15 minutes.
Remove and sprinkle with Parmesan cheese.
Return to the oven for an additional 10 minutes, or until cheese melts.
Serve warm.

This is an excellent vegetable side dish that goes well with baked chicken or fish.  Add a spinach or green, leafy salad and you have a meal that’s low in fat and calories and high in nutrition.

Be Social! Share!

Why You Shouldn’t Let Pictures of Flexed Bodies in Low-Cut Jeans Diminish Your Own Self-Image.

It’s Getting Harder To Feel Good About Ourselves In A
Social Media Driven Society 

A couple of weeks ago I posted some pictures I found on Pinterest and asked people to tell me whether or not the images increased their motivation to exercise. The pictures had motivational quotes with photographs of people working out.  If you didn’t see it, you can check out the post here.

Today I was back on Pinterest and put the word exercise in the search bar.  I thought I might find inspiration for my morning class, but mostly what the search turned up were more hot – very thin – bodies in low cut jeans and not much else.  I did however find the picture below on one my friend’s boards.

The picture of the little girl on the scale seems to be making a statement about how important it is not to let our daughters get hung up on body weight.

Now, check out the collage of pictures I created.  These are photos that I found when I entered the word ‘exercise’ in the search bar on Pinterest.

Collage of pictures I found on Pinterest.

Is there a contradiction here?

I’m wondering how, in a society where people share images on Pinterest (like the ones above) under the label of exercise motivation, is it possible to maintain a healthy, realistic, positive body image?  Very few people including those that hit the gym seven days a week, are able to achieve a body that looks like the ones in these pictures.

Side Effects of Negative Body Image

A study cited in Medical News Today.com reveals that people that perceive themselves as fat may be damaging their mental health with ‘fat talk’ which results in lower self-esteem and higher levels of depression.

A study that involved 33 women and 24 men who were on average 21 years of age, were asked to answer an on-line questionnaire that spanned a three-week period.  The survey questioned the participants about body satisfaction, perceived pressure from society to be thin, levels of depression and self-esteem, and the frequency in which the participant engaged in ‘fat talk’.

The results concluded that the more someone participated in ‘fat talk’, the lower the body image and overall self-esteem became.  The participants that indulged in ‘fat talk’ on a regular basis also experienced higher levels of depression.

In young girls – and even boys at times – ‘fat talk’ can trigger an overwhelming desire to have a perfect body and an unrealistic desire to be physically attractive which can lead to eating disorders including anorexia and bulimia.

We live in a world where we are inundated with conflicting messages.  Everyday we see images of super-thin, muscular bodies that make us feel inferior.  But, we can take action against negative self-talk and destructive body image thoughts:

1.    Practice appreciation. Think about your body as something other than a reflection in the mirror. Your body is an amazing machine that works hard for you everyday.  Learn to appreciate the daily functions that your body maintains such as breathing, walking, stretching, sleeping, and dreaming.  Look for ways to appreciate all that you are able to do physically each day.

2.    Focus on the positive. We all have a tendancy to focus on our imperfections.  Spend the next week focusing on the positive things about your body: Your legs, arms, shoulders, eyes, and smile.  When you look in the mirror, engage in positive self-talk around your favorite body parts, compliment yourself like you would a friend, and learn to accept and appreciate your imperfections.

3.  Take a more holistic approach to health.  We can’t tell by looking at someone if they are healthy, how long they will live, or whether or not they are at risk for chronic disease.  Some of the people that we are most envious of may have bad habits such as smoking, drinking, or over-using prescription medications; all habits that will damage their bodies over time.  Taking a whole-health approach to life will ensure that you don’t get caught-up in the way you look, but instead focus on how you feel and function.

4.  Overcome the urge to indulge in ‘fat talk’.  It’s not easy to do, but it is key to staying positive. Remember the study cited earlier that determined that ‘fat talk’ leads to low self-esteem, depression, and eating disorders.  Spend the time and energy you use to beat yourself up on something more positive: take a walk, enroll in a yoga class, or clean out a closet that needs your attention.

5.  Set realistic goals to improve your health.  Looking at images in Vogue Magazine or Pinterest and realizing that you will never look like that doesn’t mean you can’t set goals to lose weight, look great in your clothes, and improve your overall health.  By setting realistic goals to drink more water, eat a variety of fruits and vegetables every day, and get adequate amounts of physical activity on a regular basis, you can find ways to challenge yourself in a positive way.  The side effects of healthy habits are increased energy, higher self-esteem, and a more positive outlook on life.

Most of all, be careful about how much your let the images that flash in front of you on a daily basis via media – both social and mainstream -affect your self esteem or distort your expectations of what it means to be healthy.

Over To You

What do you think?  Are the images that we see in magazines, television commercials and on Pinterest, contributing to body image problems?

If you like this article you might like: 15 Ways To Improve Your Health Without Losing a Pound. 

Be Social! Share!

Breast Cancer Awareness Infographic and Pink Glove Dance Video

Breast Cancer Awareness Ribbon (flickr photo by Koko Nut)

What You Can Do To Lower Your Risk Of Breast Cancer

October is breast cancer awareness month.  And for good reason.  Most, if not all, of us know someone who has been affected by breast cancer.  This year in the United States alone, 40,000 women, and 400 men will die of breast cancer.

Knowing the symptoms and getting mammograms on a regular basis can help lower this statistic.  Plus, there are some things that you can do to reduce your risk.

According to the Mayo Clinic, certain lifestyle factors greatly impact our risk.  To stay healthy and reduce the risk of breast cancer, we need to: limit alcohol consumption, control our weight, get plenty of physical activity, breast-feed, discontinue hormone therapy, and avoid exposure to environmental pollution.

Some studies show that increasing your Vitamin D can decrease the risk for the disease.

Learn more about breast cancer prevention and detection with this infographic from Natural Healthy Concepts. Also, check out the Pink Glove Dance video at the bottom of the post.  Be sure and vote for Carle Foundation!

 

Pink Glove Dance Competition – Vote For Carle Foundation

Here’s a video the hospital that I work for entered in the Pink Glove Dance competition. You can vote for us (Carle Foundation, Urbana, Il) by clicking on the link here:

Thanks for your vote.  Don’t forget . . . .  Be Social! Share!

The One Weight Loss Tip You Might Be Missing

Sleep Study Results Explain Link Between Sleep and Weight

There’s nothing new about the theory that people who don’t get enough sleep are more likely to be overweight or obese.  The exact reason insomnia or short sleep cycles go hand-in-hand with the battle of the bulge hasn’t been clear until recently.  New research that studied the impact of sleep at the cellular level suggests that fat cells become sluggish – just like the brain does – when they are deprived of rest.

Restless, sleepless nights can lead to poor health and chronic disease.

For the study, seven healthy, normal weight adults whose average age was just under 24 years were assigned to spend eight nights in a sleep lab.  For four nights they slept 8.5 hours.  The other four nights they slept only 4.5 hours.  The 4.5 hour sleep nights were spaced four weeks apart.  Researchers measured how well each person processed glucose, and samples of fat cells were taken from each person’s abdomen.

The results are astounding:

[Read more…]

Dessert Gum: Craving Buster or Dumb Idea?

Can I Interest Anyone In Dessert?

Have you seen the new Extra Dessert Delights sugar free gum options? I was a sucker and bought the Mint Chocolate Chip and Apple Pie.  Believe it or not, they taste good and might just put away a craving for dessert.  At least until the gum loses its flavor.

Dessert Delights Gum

Seriously, I use sugar free gum as a snack replacement quite a bit.  Especially when I’m at work trying to focus on a project and food is running through my brain.  Gnawing on a stick or cube of gum can diminish that feeling that you just need . . . . . . . something . . . . . . .even though you’re not sure exactly what it is you need. I haven’t used gum as a dessert replacement, but I’m willing to try anything once.

Seven Dessert Flavors

The Mint Chocolate Chip and Apple Pie are the tip of the iceberg as far as dessert flavors go. There’s Key Lime Pie, Strawberry Shortcake, Orange Creme Pop, Root Beer Float and Rainbow Sherbet.

The good news is one serving (as in piece) is only 5 calories; no fat, no sugar, sodium or alcohol.  And, they’re tasty.  What do you have to lose?

I’m thinking that if would chew more on this . . . .

Mint Chocolate Dessert Gum

And less on this:

Mint Chocolate Chip Ice Cream (Flickr photo by Ollie Crafoord)

I might look more like this:

Vogue - September 2012 Edition (Slinky model)

What do you think about the dessert gums?  Craving buster or dumb idea?

Be Social! Share!

Fitness Blender – One More Option For Full Length Workouts For Free!

One More Replacement for Exercise TV 

Since Exercise TV exited the scene a year ago I’ve continued to look for options for readers that depended on the at-home workouts that the service provided.  I’ve written several articles highlighting alternatives to Exercise TV and I’ve had some great suggestions from readers that I try to share.

Recently I received a comment from a reader recommending Fitness Blender.  Fitness Blender has a variety of full-length workout videos – 140 total – that require basic equipment, provide excellent instructions for executing the exercises and could be done anywhere.

Fitness Blender offers over 140 quality, full-length workouts for free!

Fitness Blender is for Everyone 

As I was viewing the various workouts at Fitness Blender I was thinking about the audience that this would appeal to.  These workouts would be excellent for people that travel and need workouts that they can do in a hotel room.  Fitness instructors that are looking for ideas for the classes they teach would definitely benefit from the wide selection of programs that are available at the site.  Of course, anyone that works out at home and is looking to add some diversity to their routine will find plenty of it at Fitness Blender.

There are some serious workouts at Fitness Blender.  Some of the workout options include: 27 Minute Total Body Medicine Ball Workout, HIIT Workout for Endurance and Strength, Quick & Simple Toning Cardio Boot Camp, and a 15 Minute Lower Ab Workout.  Also at FitnessBlender you’ll find an 8-Week Fat Loss Program.  For details, click here.

I love this 8-minute Quick Sweat Cardio Workout to Lose Weight & Burn Belly Fat Fast workout:

About Fitness Blender

Fitness Blender is the creation of a husband and wife team on a ‘shoe string budget’ that have created the content for the site one video at a time.  They are dedicated to providing high quality information that they have gathered from over a decade in the health and fitness industry.

Their web site provides full-length workouts – free of charge – for every fitness level.  Workouts include Pilates, strength training, cardio, Tabata, sports specific, and rehabilitation for injuries and physical conditions.  Anyone looking for full-lenth quality workout programs on-line should check out the site.

And don’t forget to share the love.  Be Social!  Share!

Eleven Work Place Habits That Will Improve Your Health

Eleven Healthy Work Place Habits That Will Improve Your Health 

Most of us spend more time at work during the week than we do at home so developing healthy workday habits is critical to our overall well-being and productivity.  Try practicing these 11 tips daily for increased energy and efficiency, improved work-life balance, and better health.

Healthy habits will help you achieve work-life balance.

1.  Take active breaks – Studies have shown that employees that take short physical activity breaks throughout the day are more productive, show less fatigue, and are happier at work.  Taking a 10 to 15 minute walking break twice a day will keep your metabolism revved and energy level at its peak.

2.  Pack a healthy brown-bag lunch – Eating a nutritious, satisfying lunch is the key to maintaining positive energy and productivity throughout the afternoon.  A lunch that consists of fruits, vegetables, whole grains, and lean proteins will curb your hunger and keep food cravings in check.  Foods that are heavily processed, and high in sugar and sodium can cause your blood sugar to spike which may perk you up short-term, but will set you up for a big letdown later in the day.

3. Eat protein – Compared to carbs and fat, protein keeps you feeling fuller longer, helping to carry you straight through the afternoon to dinner. Some excellent sources of low-calorie proteins are a can of tuna, a lean chicken breast, boiled eggs and legumes.  All of these foods will help fill you up and keep you from being hungry later in the day.

4.  Bring low-calorie snacks to share with your co-workers – It’s natural to want to bring some of your favorite desserts and treats in to share with your co-workers.  Always keep in mind that some employees may be trying to lose or maintain weight or have health issues that prohibit them from eating certain foods.  Honey crisp apples, Clementine’s, almonds, low-fat trail mix, fresh veggies with hummus, and other healthy snacks will be just as appreciated and will allow all employees to benefit from your generosity without having to ditch their diet or do without.

5.  Drink 8 glasses of water a day – One of the underlying causes of persistent fatigue is dehydration.  Did you know that by the time you feel thirsty, you’re already partially dehydrated? Staying hydrated by drinking 8 glasses of water a day will keep your energy level in tact throughout the day.

6.  Sit for 60, move for 3 – We all know that too much sitting is bad for our health. The best way to combat the ill effects of sitting behind a desk is it to move around more.  For every 60 minutes that you sit, make it a habit to move for three minutes.  Stretches that you do at your desk, three minutes of strengthening exercises with an elastic band, tube or dumbbell, or walking in place are all good ways to get 3 minutes of activity in every hour.

7.  Breathe deeply to reduce stress – The pressure is on.  The project you’re working on is due, the copy machine is down for the count, your computer is slow, and the kids are calling to tell you the dog threw up on the new carpet.  The natural tendency is to go into overdrive and try and handle as many tasks as possible at one time. But, if you feel like you’re headed for a meltdown, taking four or five slow, deep breaths can decrease your heart rate, lower your blood pressure and help you regain your composure so that you can handle the stress.

Relaxation Breathing Technique: Count to five slowly as you inhale through your nose.  Again, count to five, as you exhale slowly through the mouth.  By the third cycle you will begin to feel calmer and more in control.

 8.  Purge negative thoughts – On average we have somewhere between 50 and 80 thousand thoughts each day.  Most of these thoughts are negative, repetitive, and serve no real purpose but have a big impact on our quality of life.  Practicing thought-stopping techniques or learning to distance yourself from your thoughts are two methods that have been found to be helpful in changing repetitive thought patterns. The Positivity Blog provides some good tips for controlling and calming the mind.

9.  Practice Good Posture – Sitting and standing up straight not only make you look better, it makes you feel better.  Good posture improves circulation and digestion, expands our lung capacity making breathing easier, makes us look slimmer and younger, keeps our bones and joints in correct alignment, and enhances our frame of mind.  To achieve good posture, practice keeping your shoulders back, abdomen pulled in, and head lifted so that the chin is parallel to the ground until it becomes a habit.

10.  Be supportive of your co-workers – Having a good support system both in and out of the workplace is important to your health.  Research shows that when people feel isolated they are more susceptible to depression, and illness. On the other hand, having friends and a good social network can strengthen your immune system and increase longevity.  Seek out co-workers to take walking breaks with or invite them join you for lunch or a cup of coffee.

Light a candle when you get home to symbolize the transition from work life to home life.

11.  Leave work at work – Making the switch between work life and home life isn’t always easy.  Turning off the events and stressors of the day to focus on the other parts of your life is vital to your happiness.  When you come home from work, have a ritual that signals the end of the work day.  Light a candle. Hang a sign that greets you when you arrive home that says, “Please leave your troubles at the door.” Turn off the cell phone and laptop by 8 p.m. These are just a few things you can do that will draw boundaries to balance life at work and at home.

What’s Your Action Plan?

Setting specific goals will make it easier for you to practice these tips each week.  Pick out two or three that you think will have the most positive impact on your work day and begin incorporating those daily.  As they become a natural part of your day, continue to add in the others.   Over time, you will find that you feel healthier and happier throughout the day!

Be Social. Share!

Which Cruciferous Vegetable Doesn’t Get The Respect It Deserves?

The Humble Cauliflower 

Maybe it’s because it’s not colorful.   Or because it’s not as pretty as some of the other superfoods.  Maybe we avoid it because we think it’s tricky to prepare.   Could it be the comparison that’s been made about it in terms of being associated with an unattractive nose?

Whatever the reason, the humble cauliflower is one of the healthiest vegetables you can eat and a superfood that should be consumed on a regular basis.  (If you’re looking for an easy way to prepare it, keep reading.)

A perfect head of cauliflower that I purchased for less than $3 at the local market.

What’s So Great About Cauliflower?

Like other cruciferous vegetables, cauliflower contains high amounts of antioxidant nutrients, is an excellent source of vitamin C, and a good source of manganese.  Beyond the basic antioxidants, cauliflower has a number of phytonutrients including beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin and kaempferol.

The combination and variety of phytonutrients help to lower oxidative stress in our cells which is believed to be a risk factor in the development of most cancers.  The anti-inflammatory properties in cauliflower support both digestive and cardiovascular health, plus it is high in fiber. (Source: WHFoods.com)

Cauliflower is also is abundant in vitamin K, folate, vitamin B6, potassium, and vitamin B5.  It’s delicious and it’s good for us. What more could we want?

How To Prepare Cauliflower

The picture at the top of this post is of a beautiful head of cauliflower that I purchased at the local market for about $3.   Cauliflower can also be bought frozen and its nutritional content stays in tact with the freezing process.

I used half of the large head to make this oven-roasted cauliflower dish and it was absolutely wonderful.  I also frequently use cauliflower in fresh vegetable salads or as the main ingredient in a raw salad that is perfect to take to pot-lucks or barbeques.

Oven-Roasted Cauliflower Recipe

Ingredients

6 cups of cauliflower florets, about 1 ½ inches in diameter (about half of a medium cauliflower)
¼ cup extra-virgin olive oil
2 cloves of garlic, minced
2 tablespoons of lemon juice or balsamic vinegar
2 tablespoons of Parmesan, grated
1 teaspoon of basil
Coarse salt and pepper to taste

Cauliflower drizzled with olive oil and seasonings, ready for the oven.

Directions

Preheat the over to 400 degrees F.

Place the cauliflower florets in a large roasting pan.  Drizzle with the olive oil and season with garlic, lemon juice (or vinegar), basil, salt and pepper.  Place the pan in the over and cook for 15 minutes, stirring occasionally to ensure even roasting.  Remove from the oven and sprinkle with Parmesan. Serve warm.

Roasted cauliflower served warm = delicious!

If you haven’t been a cauliflower fan I think the oven-roasted recipe will change your mind. Cauliflower is a superfood that’s inexpensive to buy and easy to prepare. Pick up a head at the supermarket and make a dish your family will enjoy.

Be Social.  Share!

 

Low-Fat or Low-Carb? Which Diet Is Better?

Recent Research Shows That One Diet Helps People
Not Only Lose Weight, But Keep It Off.

“In two decades I’ve lost a total of 789 pounds. I should be hanging from a charm bracelet.”  – Erma Bombeck

Charm bracelet. Flickr photo by Sarah G

Low-carb, low-fat, cabbage soup, Fruit Loops.  Which diet shows the most promise for helping dieters not just lose weight, but keep it off?

Turns out it’s none of the above mentioned.  Researchers that have been collecting data from a two-year-work-based program called the Dietary Intervention Randomized Controlled Trial have determined that the Mediterranean diet is the winner.

Two Years and Three Diets Later

Recently, a research project conducted by The Dietary Intervention Trial followed 322 moderately obese people – most of them men – that were assigned to three diet categories:  Low-fat, low-carb and Mediterranean.

At the end of the two year trial 259 people remained in the program. After two years the average weight loss was 6.4 pounds in the low-fat group, 10.3 pounds in the low-carb group and 10 pounds in the Mediterranean group.

A follow-up six years later showed that the participants that followed the Mediterranean diet weighed almost seven pounds less than they weighted six years earlier.  In the low-carb group the total was 3.7 pounds less and the low-fat group was 1.3 pounds.

Researcher, Dr. Dan Schwartzfuchs, concluded that the workplace intervention “had long-lasting, favorable post-intervention effects, particularly among participants that received the Mediterranean and low-carbohydrate diets, despite a partial regain of weight.”

I don’t find it surprising that the participants on the Mediterranean program sustained better long-term weight loss.  The Mediterranean diet – if it’s even fair to call it a diet – is non-restrictive and focuses on filling your plate with whole foods that are fulfilling and provide plenty of nutrition. It is not based on deprivation, starvation, and doesn’t promise quick results in a short amount of time, all of which can set people up for failure.

A Dream Diet

The Mediterranean diet is one where you don’t have to track calories, carbs or grams of fat, and you get to indulge in moderate amounts of olive oil and red wine.

According to the Mayo-Clinic the basic components of the Mediterranean diet are:

  • Getting plenty of exercise
  • Eating generous portions of plant-based foods: fruits, vegetables, whole grains, legumes and nuts
  • Substituting olive and canola oils for butter and other unhealthy fats
  • Using herbs and spices in place of salt
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Drinking red wine in moderation

Benefits of Eating Mediterranean Style

Around the globe, different cultures embrace a style of eating that is based on tradition.  Italians are famous for their rich, hearty pasta dishes, the French for their breads and pastries.  My husband’s family are of Polish decent. Traditional dishes that are served at celebratory events include kugeli – a potato dish drenched in bacon and butter -, dumplings stuffed with farmer’s cheese and, of course, Polish sausage.  In America we eat a blend of dishes from all of these cultures with McDonalds, Taco Bell and Olive Garden thrown in.

The folks that live near the Mediterranean Sea follow a plant-based diet that’s plentiful in fruits, vegetables, whole grains, beans, nuts, fish, olive oil, and flavorful herbs and spices.  Studies have shown that this population live longer and suffer less than Americans from cancer and cardiovascular ailments.

The Harvard School of Public Health partnered with Oldways, a non-profit food think tank in Boston, to develop a Mediterranean diet food pyramid that provides a colorful visual of the foods that should be eaten in generous portions daily.

The beauty of this diet is that it focuses on what you should eat instead of what you shouldn’t.  If most of the foods you eat come from the bottom of the pyramid, you will be nourished and full and won’t be as likely to have cravings for the less nutritious, processed foods that are so plentiful in the American diet.

Is Weight Loss Inevitable?

Following the Mediterranean way of eating has been shown to reduce the risk of heart disease, diabetes and cancer.  A guarantee that you’ll lose weight isn’t built in.  In order to lose weight, you have to create a calorie deficit.  A pound of weight is equal to 3,500 calories.  To lose a pound a week, a reduction of calories, an additional expenditure of energy, or a combination of both in that amount is required.

Meals that are designed around fish and vegetables as the main ingredient will, however, be naturally lower in calories than some other popular entrees like chicken alfredo with a side of garlic bread or a steak and baked potato.

Cooking Like You Live In The Mediterranean is Easy.

When you follow the Mediterranean plan you can find many recipes that are simple and easy to prepare.  One of my favorites is Pan-Sauteed Salmon Over Mediterranean Vegetables (found here).  I’ve added sautéed seasonal squash to the mushrooms and other vegetables.  This is a recipe where you can get creative and add your favorite vegetables which will provide a variety of nutrients and flavors. A quick Google search provides numerous web sites that highlight similar recipes.

What’s your favorite Mediterranean recipe?

Be Social!  Share.