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Mediterranean Diet cookbook

July 17, 2011 By javajoba Leave a Comment

Fresh foods, plenty of veggies and grains with small amount of meat, and lots of fun make up the Mediterranean diet.

Maybe one of the best books on the Mediterranean Diet is by Nancy Jenkins. She did not just put together a list of healthy recipes. But these are real Mediterranean dishes she has been preparing for years.

If you like to cook and maybe even experiment a little, you will find the recipes are made with real Mediterranean ingredients and with alternatives you can find in any grocery store.

This book is also full of history, each recipe come with plenty of history and stories from Nancy growing up and travels.

Foods that make up a Mediterranean Diet

Vegetables and grains make the largest part the Mediterranean diet, and you probably have heard olive oil is the major fat in the diet, but you'll see the daily menu includes yogurt, lemon juice, sea salt, wine and exercise.

Fats, Italian olive oil

Some call olive oil the liquid gold of the Mediterranean. Considered an unsaturated fat, the good kind of fat, also considered a good source of Vitamins e, a, b12, c and d.

Butter or animal fats are rarely used in Mediterranean diet.

Hydrogenated oils or margarine (trans fats) are considered to be very unhealthy fat and are thought to clog arteries and promote heart disease. These fats should not be used in any diet.

Cheese & yogurt should be less than 10% of your diet. They are considered a source of protein but also they are saturated fats, not the good kind. In American markets there are lots of choices of low fat or fat free yogurt and cheeses.

Exercise is considered the major component of the Mediterranean lifestyle. Regular daily activities are the base for the diet.

The diet does not include processed foods or trans fats (the worst of the bad fats).

One of the best things I like about the book: Nancy encourages you to try new recipes a experiment with new ingredients. I'm working on a new Tabbouleh recipe, hopefully I'll have it posted next week.

Happy cooking with the
Mediterranean Diet Cook Book.

Filed Under: Healthy Diet & Nutrition Tagged With: Mediterranean

Eat Right for your Blood Type Diet Plan

July 14, 2011 By javajoba Leave a Comment

Cook Right for your Blood Type

The recipes are easy and most are under 6 ingredients, so they don't take a lot of time. OK that's my opinion. You'll also find:

1. A list of 15 food groups and how each blood type should use them or not use them in their diet plan.
2. There's a 30 day plan for each blood type.
3. Food (group) chart with weekly portions.
4. Recipes are divided into 15 food groups with blood type suggestions. if your´re cooking for several types this will be a big help. The recipes use real food and are simple and easy to make.

Cook Right for your Blood type

nook version of Cook Right for your Blood Type

Filed Under: Books & DVDs Tagged With: blood type, diet plan

Fruit Super Food Diet Chart

April 20, 2011 By javajoba Leave a Comment

Food/Diets	Taste	Blood Type	ANDI	Ayurvedic	Glycemic index	Acid / Alkaline
Super Food Chart for Fruits
Apples	Sweet / sour (Granny Smith)	Neutral	72	V+ P- K-	Low	Low Alkaline
Avocado	Sweet	A nutral B avoid AB avoid O avoid	37	V- P- K+	Low	Low Alkaline
Banana	Sweet	A avoid B Benefical AB Avoid O Benefical	30	V- P+ K+	Low	Lowest Alkaline
Blueberry	Sweet	A benefical B neutral AB neutral O benefical	130	V- P- K-	Low	Lowest Alkaline
Cherry	Sour & Sweet	A Benefical B Benefical AB Benefical O Benefical	68	V- P+ K-	Low	Low Alkaline
Red Grapes	Sweet	A neutral B benefical AB benefical O neutral	31	V- P- K+	-	Lowest Alkaline
Lemon	Sour	A benefical B neutral AB benefical O neutral	141	V- P+ K+	-	Low Alkaline
Pineapple	Sweet & Sour	A benefical B benefical AB benefical O neutral	64	V- P+ K+	Medium	Most Alkaline
Plum	Sweet	A benefical B benefical AB benefical O benefical	157	V- P+ K+	Low	Low Acid
Prunes	Sweet	A benefical B neutral AB neutral O benefical	47	V- P+ K+	Low	Low Acid
Strawberry	Sour	A neutral B neutral AB neutral O neutral	212	-	Medium	Lowest Alkaline
Watermelon	Sweet	A nutral B benefical AB benefical O neutral	91	V+ P- K+	High	Most Alkaline

Filed Under: Nutritious Food Charts Tagged With: apples, avocado, banana, blueberry, cherry, fruit, lemon, pineapple, plum, prumes, red grapes, strawberry, watermelon

World´s Healthiest Food Book

April 20, 2011 By javajoba Leave a Comment

This is one of the best all around books on healthy food

This is a difinitive guide on eating healthier without sacrificing taste.

The World's Healthiest Foods book includes:

1. 100 of the world's healthiest foods
2. Listing foods that are nutrient rich, with the least amount of calories.
3. 500 fast Mediterranean style recipes and tips.
4. A How-to select the safest seafood guide.
5. A 4 week plan to incorporate the worlds healthiest foods into you diet.
6. An essential guide & recipes to cooking the healthiest way.

This is more than a cook book. It's an guide to a healthier lifestyle.

This book presents a unique nutrient-rich approach to the Healthiest Way of Eating with 500 Mediterranean-style recipes, most of which take 7 minutes or less to prepare.

This book answers the question about what to eat to keep healthy. It focuses on the World's Healthiest Foods, 100 delicious foods that are nutrient-rich, providing the maximum number of nutrients for the least amount of calories. The book is an inspiration not only for those who want to achieve vibrant health and energy but for those who also want a healthy way to lose weight by making the World's Healthiest Foods the foundation of their daily diet.

The World's Healthiest Foods include the most flavorful foods in the world - so you can now eat healthier without sacrificing taste!

Filed Under: Healthy Diet & Nutrition

Super Size Me at the McDonalds window

February 15, 2011 By javajoba Leave a Comment

From the movie Super Size Me: Morgan Spurlock is at the McDonald&acutes window getting super sized. I can totally relate. It´s been more than several years since I´ve been to a McDonalds and this is a good reminder.

Filed Under: Videos on diet & Nutrition Tagged With: fast food

Heart rate monitor for exercise plan

September 18, 2010 By javajoba Leave a Comment

Pace & target your workout program with a
heart rate monitor watch.

When I was younger I could judge my training by how tired I was, how much sweat was on the shirt, or how out of breath I was.

I no longer believe the parable, no pain no gain. If you're in pain it's probably means something is broken or torn: a muscle, a ligament, or maybe even some scaring in your joints.

A heart rate Monitor (hrm) helps you find the right pace for your training that is designed for you and by you.

The best exercise plan for me last about a 1/2 hour to an hour. I'm sure you've seen people get on a treadmill and crank it up till they're out of breath and give up after a few minutes.

Even those who are in good shape will take some time warming up and get the blood flowing before they turn up the pace.

For those who are out of shape like myself the hrm lets you see how hard or easy your pace is so you can adjust your speed or pace to your target heart rate.

I like to stop my work out when I'm feeling energized and before I start to feel tired. It makes it easier to start up again.

What's a target heart rate?

The Polar F6 can calculate your target heart rate in 2 different ways. But, because I have been so sedentary for so long, I decided to let my body tell me what my target heart rate is.

I tracked my hiking and exercises for about a month ( and even saw some improvement in that short a time period), and gagged my target based on about a 12% leeway from my average heart rate. As an example my last 3 good workouts had a average heart rate of 110 (April 2006). 12% of 110 is 13, so I would try to keep my heart rate between 97 and 123.

What I like about the Polar RS100

I was really surprised how easy it is to use. As a matter of fact the directions were harder to read than using the watch. So read the directions with watch in hand.

The second time I showed someone my files (a list of monitored exercises) on the watch I was able to go all the ways through the file with out a hitch.

More ifomation come soon

Filed Under: Fitness when your over 50 Tagged With: hrm

Oatmeal for Breakfast

May 22, 2010 By javajoba 3 Comments

This is a quick and easy dish that will last with you all morning and has plenty of healthy benefits. Oatmeal has plenty of soluble and non-soluble fiber that helps to flush out the bad

Ingredients

Steel Cut Oats About a 1/3 of a cup
- And about 3 or 4 times as much water. The steel cut oats take a little longer to cook but it makes up for it in flavors and textures.
Fresh fruit I'm using blueberries and strawberries but any will do.
- Also try bananas, raisins or cranberries.
Cinnamon: Adds lots of flavor and is good for your liver and controlling blood sugar.
Real Maple Syrup is an excellent source of manganese and a good source of zinc.

Filed Under: Healthy Breakfast Recipes Tagged With: breakfast, fruit, oatmeal

Storing and Selecting Fish

May 11, 2010 By javajoba 1 Comment

Buying Seafood

Buy your seafood from reputable dealers who keep their seafood refrigerated, displayed and properly iced.

Look for possible cross contamination of cooked and raw fish and shellfish when displayed in the same display. Make sure each display is separated from the next display so the juices from one fish does not mix with the next.

Never buy cans that are dented.

Don't buy frozen seafood if the package is dented or open.

Selecting fresh fish

Look for firm, shiny fish that bounces back when touched.

If the head is on: The eyes should be clear not foggy. The gills should be bright read or pink with no slime.

The fish should smell like an ocean, not fishy.

Scales will be shiny and cling to the skin when fresh.

Steaks and fillets will be moist with no discoloration when fresh.

Storing

Store fresh fish in it's original wrapper.

If not cooked in 1 or 2 days: Wrap the fish in in a air tight bag to protect from air and moisture and put it in your freezer.

Keep raw seafood and utensils away from cooked or ready to serve foods.

Filed Under: Recipes Tagged With: fish, seafood

Healthy Breakfast Choices

May 5, 2010 By javajoba 5 Comments

My favorite Breakfast: Oatmeal, and I don’t mean oatmeal out of a package or cardboard box. The taste of fresh organic oatmeal is so much better than anything prepackaged and it is simple to prepare. Can you boil water?

Some Oatmeal ideas

My #1 choice: raisins and apples sliced up into small bite size chunks.
Bananas and peanut butter. The heat really brings out the flavors
Pouched egg, protein
Mixed fruit, right now blueberrys are in season
Be creative, it’s hard to create bad oatmeal

Some other addition for oatmeal: Wheat bran, butter or coconut butter, flax-seed meal, and for sweetners, I like maple syrup or honey (lots of trace minerals). What’s your favorite way to make Breakfast?

My best morning tea, today
Green tea with squeezes from a lemon and some honey. This is easy & fast to make, but there are plenty of benefits. Green tea has plenty of great qualities including properties that help with weight loss. Lemons have plenty of health rich nutrients including cancer fighting carotenoids and flavonoids. Lemons will also help the stomach to shrink so you will eat less during the day. Raw honey also has lots of healthy properties.

This green tea recipe is a great way to start the day. I usually wait about 20+ minutes before eating breakfast.

Filed Under: Healthy Breakfast Recipes Tagged With: breakfast, Green Tea, healthy, oatmeal

Rules for Losing Weight

May 5, 2010 By javajoba 6 Comments

We all know there are certain things to do and not do that will help us lose weight. Sometimes we make exceptions and sometimes we just forget to be healthy. I am setting up these rules more as a guide-line than laws to stay healthy. Most of these are reminders.

Exercise Everyday Try to get the heart rate above 135 for at least 5 minutes twice a day.
Don’t over eat Take time between each bite to breath or take a sip of water.
Protein with each meal Have a least a little protein, and it can be a non meat.
5 servings of fruit or veggies a day.
Don’t eat after 7 pm
Use dinner to set up a night time fasting 3 or 4 times a week. Go to bed a little hungry. And wake up to tea with lemon and later a healthy breakfast with lots of protein.
Stay away from starch and sugar.
Carry some healthy food around so if there is a temptation you´re covered.
Set up long term goals and make them happen.

OK so these rules are not so hard. And should be easy to follow.

Do you have a rule that helps you lose weight? Please share it.

Filed Under: Healthy Diet Tagged With: exersice, fasting, fruit, goals, heart rate, rules

Mediterranean Diet cookbook

Foods that make up a Mediterranean Diet

Fats, Italian olive oil

Eat Right for your Blood Type Diet Plan

Cook Right for your Blood Type

Fruit Super Food Diet Chart

World´s Healthiest Food Book

Super Size Me at the McDonalds window

Heart rate monitor for exercise plan

What's a target heart rate?

What I like about the Polar RS100

Oatmeal for Breakfast

Storing and Selecting Fish

Buying Seafood

Selecting fresh fish

Storing

Healthy Breakfast Choices

Rules for Losing Weight

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Recent Additions

Robb Wolf on the Paleo Diet

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Books

Healthy Eating

Connect

Foods that make up a Mediterranean Diet

Fats, Italian olive oil

Cook Right for your Blood Type

What's a target heart rate?

What I like about the Polar RS100

Buying Seafood

Selecting fresh fish

Storing

RECEIVE EMAIL UPDATES

Recent Additions

Robb Wolf on the Paleo Diet

HEALTHY TAGS

Recent Comments

Books

Healthy Eating

Connect