Facts about the Mediterranean Diet

The Mediterranean diet is not as restrictive as diets that limit calories, bread and other carbohydrates. It is

rather a healthy way of eating that includes whole grains, fruits, vegetables, fish and poultry. As the name implies, the diet mimics foods from Mediterranean countries, such as Greece, Crete, Spain and Italy.

Whole Grains, Fruits and Vegetables

During the first week of the Mediterranean diet, you can eat bread but it should be whole grain bread. The Mediterranean Food Pyramid suggests eating 4 to 6 servings of whole grain bread or other whole grains like couscous, rice, barley or pasta.  Along with whole grains, you should eat 4 to 8 servings of non-starchy vegetables each day. Starchy vegetables to avoid are corn, winter squash, potatoes and peas.  Include 2 to 4 servings of whole fruits in your daily Mediterranean menu. Limit fruit juices because they can contain excess sugar.

Dairy, Legumes and Nuts

When choosing dairy products for your diet plan, select low-fat milk, yogurt and cheese. The Mediterranean diet allows you to have 1 to 3 servings per day. The Mediterranean Food Pyramid also recommends eating 1 to 2 servings of legumes and 1 to 2 servings of nuts or seeds each day. These can include sesame seeds, sunflower seeds, all types of tree nuts, kidney beans, garbanzo beans, soybeans and lentils.

Protein

Protein for the Mediterranean diet is limited to seafood and poultry. You can eat 2 to 3 servings of seafood per week and 1 to 3 servings of poultry per week. The recommended serving size is about 3 ounces. Select fatty fish, such as salmon, sardines and herring because the fat gives you’re the health benefits of omega-3 fatty acids. Limit red meat to only a couple of servings each month and select only lean meats. Do not eat any processed meats, such as bacon, sausage and deli meats.

Not Just the Food

Fat and alcohol play a role in the Mediterranean diet, as well. Sautee your food using olive oil, rather than butter. The monounsaturated fat in olive oil has anti-inflammatory benefits. You can drink one to two glasses of wine per day when following this diet, preferably with meals.

Mediterranean Diet Health Benefits

According to Harvard Medical School, if you eat healthy Mediterranean foods, it can lower your risk of heart disease, stroke and could even live a longer life. Following a Mediterranean diet, could decrease age-related inflammation of your central nervous system, which can lead to chronic ailments and brain disease caused by aging. Eating Mediterranean foods may also improve insulin activity and metabolizing glucose.

References:

The Everything Mediterranean Diet Book: Connie Diekman, Sam Sotiropoulos

Harvard Medical School: Adopt a Mediterranean Diet for Better Health Later

University of Wisconsin Health Services: Mediterranean Diet Food Guide

New York University Langone Medical Center: The Mediterranean Diet and Good Health

Image Credit: By Rmjelley (Own work) [CC-BY-3.0 (http://creativecommons.org/licenses/by/3.0)], via Wikimedia Commons

Best Lo-Carb Foods for Snacking and Meals

Following a lo-carb diet can be confusing sometimes, knowing what to have for snacks and meals. I posted an article with tips on following the Atkins Diet or other low carbohydrate diet plans.

If you're trying to cut down on carbs or want to start a low carbohydrate diet plan, check out these tips that list the best low carbohydrate foods for your diet. I wrote about the Atkins Diet suggestions from my four years following it myself.

I hope these lo-carb suggestions help you out with your diet plan.
Low Carbohydrate Foods

Also, check out some of the low-carbohydrate recipes I have posted on this blog. They are great for times when you're looking for something a little different to spice up your lo-carb diet.

Have You Tried Making Homemade Tomato Relish?

I posted the recipe to Homemade Tomato Relish, also known as Tomato Piccalilli. It is delicious on hot dogs, hamburgers or baked beans. My father used to like it with his fried eggs.

Homemade Piccalilli 

You can also make a version of the Piccalilli with hot peppers, if you like hot stuff. I've also put this in sandwiches and as a topping for baked chicken's breasts.

Take a look at the Piccalilli recipe and give it a try. I use a canner and make about 15 to 20 pints to store in my vegetable closet.

Photo Credit: By jeffreyw (Mmm... Cajun recipe pork sausage  Uploaded by Fæ) [CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia http://commons.wikimedia.org/wiki/File%3AMmm..._Cajun_recipe_pork_sausage_(5821603644).jpg

The Benefits of Taking Fish Oil

Fish oil plays a role in heart health by providing you with omega-3 fatty acids. It also adds vitamins A and D to your diet, which a beneficial to eye health and bone growth. Another benefit of fish oil is its anti-inflammatory properties that provide relief from rheumatoid arthritis and menstrual cramps, according to the

New York Langone Medical Center.

Omega-3 Fatty Acids

Fish oil contains omega-3 fatty acids, which decrease the risk of heart disease and help lower cholesterol, according to the University of Massachusetts Medical School. You can get your recommended daily allowance of 0.8 to1 gram of omega-3 fatty acids by eating two 3-ounce servings of fish per week or by taking daily fish oil supplements that equal 1 gram of omega-3.

Fish Oil Vitamins

Cod liver oil is the only fish oil that contains vitamins A and D. One teaspoon of cod liver oil provides you with 4500 micrograms of vitamin A, which is six times more than the recommended daily allowance of 700 micrograms. One teaspoon of cod liver oil also contains 450 micrograms of vitamin D, which is 30 times more than the recommended 15 micrograms per day. NYU Langone Medical Center recommends caution when taking cod liver oil, so you do not exceed the upper limit of 3000 micrograms of vitamin A. Too much vitamin A can be toxic, while toxicity from too much vitamin D is less likely.

Fish Oil Supplements

When choosing a fish oil supplement, check the label for the two ingredients that make up omega-3 fatty acids, eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). Even though a fish oil supplement states it is 100 milligrams of fish oil, that doesn’t mean it contains 1000 milligrams of omega-3 fatty acids. Consult the pharmacist if you can’t determine which fish oil contains the most omega-3 to ensure you get the health benefits of the fish oil.

Precautions

Fish oil thins the blood, so if you take blood thinning prescriptions, such as warfarin, consult your doctor before taking any fish oil. One other drawback to taking fish oil is fishy tasting burps.

References:

University of Massachusetts Medical School: Omega-3 FattyAcids – Fish Oil

New York University Langone Medical Center: Fish Oil

USDA National Nutrient Database: Fish Oil, Cod Liver

Institute of Medicine: Dietary Reference Intakes (DRIs):Estimated Average Requirements

Harvard Medical School: List of Vitamins

Image: By Wuhazet (Henryk Żychowski) (Own work) [GFDL (http://www.gnu.org/copyleft/fdl.html) or CC-BY-3.0 (http://creativecommons.org/licenses/by/3.0)], via Wikimedia Commons

How Much Protein Should a Teenager Have Every Day?

The amount of protein that a teenager needs each day depends upon his or her physical activity and weight.

Active teenagers need more protein each day.

Serving a variety of foods rich in plant and animal protein for breakfast, snacks and dinner ensures that your teenager gets all the protein needed to stay healthy.

Protein Pointers 

Protein consists of 20 amino acids that the body needs for strong muscles and bones. Amino acids are also responsible for strengthening the immune system to ward off illnesses and heal injuries. An active teenager also needs protein for energy when playing sports and staying alert in school. Protein is instrumental for healthy skin and hair, which is always a concern of teenagers. In order for a teenager to get the recommended daily allowance of protein each day, he or she should eat a variety of plant-based protein like beans, nuts and rice, as well as animal protein from meat, eggs, poultry and dairy products.

Calculating Specific Protein Needs

You can multiply the average recommended daily protein by the teenager’s weight for a more accurate amount of protein needed each day. For example, for inactive teenagers, multiply .36 times the bodyweight to find the daily protein needed. Using this formula, a sedentary teen weighing 145 pounds would need 52 grams of protein each day. If the teenager is active and weighs 145 pounds, multiply the weight times .54, which equals 78. The active teenager needs 78 grams of daily protein.

Daily Protein Ideas 

A tablespoon of peanut butter with a banana adds protein, potassium, vitamin C and niacin for eye health and muscle strength. Greek yogurt with berries supplies protein, vitamin A, vitamin C and fiber. Another protein snack is a handful of tree nuts. Oatmeal topped with walnuts gives 4 grams of protein for breakfast, while a whole wheat English muffin offers 3 grams of protein. Substitute white bread for whole grain pita for 3 grams of protein. A 3-ounce serving of meat, fish or poultry gives your teenager about 21 grams of protein.

References

Institute ofMedicine: Dietary Reference Intakes (DRIs): Estimated Average Requirements

Framingham State University: Protein and the Teen Athlete

University of Colorado Denver: Breakfast Meal Ideas

Academy of Nutrition and Dietetics: Healthy Snacking in aNutshell

North Dakota State University: Teens and Protein – How MuchDo You Need?

Image: By Alex Proimos from Sydney, Australia (Teenagers at Play  Uploaded by russavia) [CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons

Patty Shell or Rosettes Recipe

Patty Shells, also known as Rosettes or Snowflake Cookies are delicate, mild flavored, individually fried cookies. You fry the rosettes with a patty shell iron in melted vegetable shortening. Dust the rosettes with powdered sugar and you will have cookies that look just like snowflakes. These make wonderful holiday or wintertime cookies. I have also made rosettes for bridal shower and baby shower treats.

Rosettes (Snowflake Cookies)

Rosette/Snowflake Cookie Recipe

            Heat 1 ½ pounds of shortening to 365 degrees. You can use a candy thermometer to determine the temperature.

          Make batter:

1 cup flour

1-3 teaspoons sugar

1 cup milk

1 egg, unbeaten

½ teaspoon salt

    Mix the batter ingredients until smooth.

Patty Shell Mold

   Heat the patty shell mold by dipping it into the melted shortening for about 15 seconds. Let the excess oil drain off.

           Dip the mold into the batter. Hold it level and avoid getting the batter on the top of the mold. It will be difficult to remove the patty shell if the batter fries over the top. Dip the mold just enough for the batter to come up the sides of the mold, so it can slide off easily.

3        Dip the batter-covered mold in the shortening for about 45 seconds or until lightly browned.

            The rosette should fall off the mold when you remove it from the shortening. If it doesn’t fall off on its own,  you can gently push it off the mold with tip of a fork.

5         Place the snowflake cookies on a paper towel to remove any extra oil.

            Sprinkle the cookies with powdered sugar. You can use a sifter to spread the sugar evenly across the  rosettes.

Nutrition and Serving Ideas for Ramen Noodles

By Jastrow (Own work) [Public domain], via Wikimedia Commons

Although low in calories, convenient and inexpensive, ramen noodles do not add much nutrition to your diet. You can, however, flavor vegetables and meats with ramen noodles or serve ramen noodles as a side dish to make sure you get protein, vitamins and minerals into your meal plan. Eating just a packet of Ramen Noodles mixed with water provides you with only a trace of the nutrition you need each day and an excessive amount

of sodium.

Traces of Vitamins

One package, including noodles of any flavor ramen noodles contains almost zero vitamin C, so you need to supplement your meal with foods that contain vitamin C, such as oranges, kiwi, sweet peppers or berries. A serving of ramen noodles provides about 4 milligrams of niacin, which is about 29 percent of the daily recommended intake of 14 milligrams. Niacin helps your metabolism to produce energy and is necessary for brain function and healthy blood cells. Only scant traces of vitamins B6, B12 and A are found in a packet of ramen noodles. 

Scant Minerals

Of the 1,000 milligrams daily recommended intake of calcium, a serving of ramen noodles has only 18 milligrams. You can add more calcium to your meal with a side of yogurt, milk or cheese. Another mineral, iron is essential for carrying oxygen through your bloodstream and producing amino acids. Your body needs about 18 milligrams of iron each day but a serving of ramen noodles only contains about 3.5 milligrams. If you add pumpkin seeds, spinach or kidney beans to your serving of ramen noodles, it will increase your iron intake for the day.

High in Sodium

Sodium is the one mineral with the highest concentration in ramen noodles. A serving has almost a full day’s, 2,000 milligrams recommended allowance of sodium with over 1,600 milligrams. According to the American Heart Association, consuming too much sodium can lead to heart disease and high blood pressure. Limiting the amount of ramen noodles you eat regularly can help keep your salt intake down. Using only half of the dry flavor packet will also decrease the sodium in your meal.

Protein

Harvard Medical School recommends eating a balance of animal and vegetable proteins to ensure your body gets all the essential amino acids. A serving of ramen noodles contains about 9 grams of protein, which is almost 20 percent of the daily recommended intake of 46 grams. You can add more protein to your meal with nuts, seeds, beans and lean meat to add protein to your diet. 

References:

USDA National Nutrient Database: Soup, Ramen Noodle, AnyFlavor, Dry

Institute of Medicine: Dietary Reference Intakes (DRIs):Estimated Average Requirements