Archive for August, 2009
August 26, 2009 at 11:04 pm
· Filed under mediterranean diet blog ·Tagged brain degeneration, obese
(Aug. 25) – A new study finds obese people have 8 percent less brain tissue than normal-weight individuals. Their brains look 16 years older than the brains of lean individuals, researchers said today.
Those classified as overweight have 4 percent less brain tissue and their brains appear to have aged prematurely by 8 years.
The results, based on brain scans of 94 people in their 70s, represent “severe brain degeneration,” said Paul Thompson, senior author of the study and a UCLA professor of neurology.
“That’s a big loss of tissue and it depletes your cognitive reserves, putting you at much greater risk of Alzheimer’s and other diseases that attack the brain,” said Thompson. “But you can greatly reduce your risk for Alzheimer’s, if you can eat healthily and keep your weight under control.”
Read the article in its entirety here.
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August 25, 2009 at 5:36 pm
· Filed under Mediterranean Diet Recipes ·Tagged grilled salmon and greens, mediterranean diet recipe
As part of the Mediterranean diet, you can enjoy delicious recipes like this Grilled Salmon and Greens. This is just one of the fast and easy recipes in our 28 Day Mediterranean Diet Plan Book that is available on our website or on Amazon.com. Most of the recipes take 10 minutes or less to make, and the ingredients are readily available. Our authentic restaurant recipes have been analyzed by Dietitians, endorsed by Doctors and enjoyed by thousands.”
This is one of the fast, easy recipes in the 28 Day Mediterranean Diet Plan Book. Click for Softcover or Ebook.
We look forward to your comments on our blog and wish you a great Summer,
Ayhan
Grilled Salmon and Greens (495 cals)
Prep Time: 9 minutes Cook Time: 6 minutes Total Time: 15 minutes
Ingredients
* 3 ounces salmon filet
* 3 cups fresh baby spinach
* 1 cup green beans, cooked and chilled
* 1/2 lemon, juice of
* salt and pepper, to taste
* 1 cup plum tomatoes, diced
* 4 tbsp Ayhan’s Lite Mediterranean Vinaigrette Dressing and Marinade
Directions: Sprinkle salmon with lemon juice, salt and pepper. Grill or bake 3 minutes each side. Steam green beans for about 2 minutes. Toss spinach, green beans, and tomatoes with Ayhan’s Lite Vinaigrette Dressing. Serve salmon on bed of greens.
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August 25, 2009 at 5:28 pm
· Filed under Mediterranean Diet Recipes ·Tagged mediterraean diet recipe, mediterranean diet blog, shrimp kebab, Weight Loss
As part of the Mediterranean diet, you can enjoy delicious recipes like this Shrimp Kebab. This is just one of the fast and easy recipes in our 28 Day Mediterranean Diet Plan Book that is available on our website or on Amazon.com. Most of the recipes take 10 minutes or less to make, and the ingredients are readily available. Our authentic restaurant recipes have been analyzed by Dietitians, endorsed by Doctors and enjoyed by thousands.”
This is one of the fast, easy recipes in the 28 Day Mediterranean Diet Plan Book. Click for Softcover or Ebook.
We look forward to your comments on our blog and wish you a great Summer,
Ayhan
Shrimp Kebab with Basmati Rice and Steamed Vegetables (629 cals)
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Temperature Instructions: Preheat oven to 450 degrees
Ingredients:
* 4 ounces shrimp, peeled & de-veined
* 4 1″ thick onion slices
* 1 tsp margarine
* 4 tbsp Ayhan’s Lemon & Herb Dressing and Marinade
* 2/3 cup cooked basmati rice
* 4 grape tomatoes
* 4 whole mushrooms
* 1 cup fresh or frozen vegetables of choice
Directions: Mix shrimp, tomatoes, mushrooms, onions, with Ayhan’s Lemon and Herb Dressing. Put them on skewers with one of each. Use second skewer if needed. Preheat oven to 500 and bake for 15 minutes. Meantime prepare basmati rice according to box. Serve shrimp and veggie kebab over basmati rice pilaf. Serve kebabs over rice and arrange vegetables around the plate.
Enjoy! If you would like to see more recipes you can also join our weight loss program – Ayhan’s Mediterranean Menu Plans.
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August 25, 2009 at 5:27 pm
· Filed under Mediterranean Diet Recipes ·Tagged healthy greek salad, mediterranean diet recipe
As part of the Mediterranean diet, you can enjoy delicious recipes like this Greek Salad. This is just one of the fast and easy recipes in our 28 Day Mediterranean Diet Plan Book that is available on our website or on Amazon.com. Most of the recipes take 10 minutes or less to make, and the ingredients are readily available. Our authentic restaurant recipes have been analyzed by Dietitians, endorsed by Doctors and enjoyed by thousands.
We look forward to your comments on our blog and wish you a great Summer,
Ayhan
HEALTHY GREEK SALAD (385 cals)
Ingredients
* 2 cups romaine lettuce
* 1/2 cup shredded carrot
* 1/2 celery stalk
* 1/4 cup shredded red cabbage (or bagged coleslaw mix)
* 4 grape tomatoes
* 1/4 cup dill, chopped
* 1/2 cup chick peas
* 8 black olives
* 2 oz crumbled, low-fat feta cheese
* 4 tbsp Ayhan’s Mediterranean Creamy Feta Cheese Dressing and marinade
Directions: Toss all ingredients and enjoy.
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August 25, 2009 at 5:27 pm
· Filed under Mediterranean Diet Recipes ·Tagged mediterranean diet recipe, scallops mediterranean
As part of the Mediterranean diet, you can enjoy delicious recipes like this Scallops Mediterranean. This is just one of the fast and easy recipes in our 28 Day Mediterranean Diet Plan Book that is available on our website or on Amazon.com. Most of the recipes take 10 minutes or less to make, and the ingredients are readily available. Our authentic restaurant recipes have been analyzed by Dietitians, endorsed by Doctors and enjoyed by thousands.
We look forward to your comments on our blog and wish you a great Summer,
Ayhan
Scallops Mediterranean (577 cals)
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Temperature Instructions: Preheat oven to 450 degrees
Ingredients
* 3 ounces sea or bay scallops
* 1 ounce sun dried tomatoes, diced
* 1/2 tsp tomato paste
* 2 tsp dill, chopped
* 2 tsp garlic, diced
* 1 cup rice pilaf, cooked
* 3 tbsp Ayhan’s Lemon & Herb Dressing and Marinade
* 4 tbsp water
Directions: Place scallops in casserole or baking pan. In separate bowl, mix tomato paste with remaining ingredients (except rice). Pour mixture over scallops and bake at 450 degrees until tender, about 10 minutes. Prepare rice according to package directions, without adding any oil or butter. Place scallops over rice and drizzle remaining liquid over the top.
To see other free recipes, click here. Or purchase “28 Day Mediterranean Diet Plan” and receive 28 days worth of Mediterranean Diet recipes!
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August 25, 2009 at 5:26 pm
· Filed under Mediterranean Diet Recipes ·Tagged mediterranean diet recipe, shepherd's salad
As part of the mediterranean diet, you can enjoy delicious recipes like this Shepherd’s Salad. This is just one of the fast and easy recipes in our 28 Day Mediterranean Diet Plan Book that is available on our website. Most of the recipes take 10 minutes or less to make, and the ingredients are readily available. Our authentic restaurant recipes have been analyzed by Dietitians, endorsed by Doctors and enjoyed by thousands.
We look forward to your comments on our blog and wish you a great Summer,
Ayhan
Shepherd Salad (508 cals)
Prep Time: 10 minutes
Total Time: 10 minutes
Ingredients
* 2 cups ripe tomatoes, diced
* 1 cup Kirby cucumbers, diced
* 1/4 cup dill, chopped
* 1/4 cup red onions, diced
* 1/4 cup low-fat feta cheese, crumbled
* 4 tbsp Ayhan’s Lite Mediterranean Vinaigrette Dressing and Marinade
* 1 whole wheat pita
* salt and pepper, to taste
Directions: Toss all ingredients with dressing. Serve with 1 whole wheat pita.
Nutrition Facts
Calories 508
Total Fat 17g
Saturated Fat 4g
Cholesterol 8mg
Sodium 1423mg
Total Carbs 58g
Dietary Fiber 9g
Sugars 20g
Protein 36g
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August 25, 2009 at 5:25 pm
· Filed under mediterranean diet blog ·Tagged healthnewsdigest.com, mediterranean diet blog
Go Mediterranean with the Mediterranean Diet
By June M. Lay, Lifestyle Columnist – HealthNewsDigest.com
May 24, 2009
(HealthNewsDigest.com) – Go Mediterranean with the Mediterranean Diet. While we don’t have to eat all the foods all the time, we can eat many of the foods much of the time. Why am I suggesting this? Because research has consistently shown that the eating patterns of the Mediterranean Diet offer major health benefits, but let me add, what a way to get healthy!
Why am I so excited about the Mediterranean way of eating? Well, after I returned from Sicily (the homeland of my grandparents), which is at the heart of the Mediterranean, all I thought about was the allure of the food; the aromas, textures, and unbelievable tastes. Each meal was an event! Since then, I’ve made several changes to my own eating, not just for my health, but for the joy of food. This week, let’s review the merits of the Mediterranean Diet. I am convinced that we can become healthier, maintain our weight and enjoy ourselves at the same time!
Why is this way of eating considered so healthy? Well, first it’s been established scientifically that dietary patterns strongly influence the development of the major risk factors for chronic disease. These diseases such as heart disease, diabetes and cancer affect how well we live. That is, they affect the quality of our life; they affect how we feel physically and emotionally, not just how long we live. When we change our eating patterns and foundation of eating, we do affect how well we live our lives. Let’s consider the research.
Read the entire article here.
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August 25, 2009 at 5:24 pm
· Filed under Mediterranean Diet Recipes ·Tagged asparagus, bass, couscous, mediterranean diet blog, recipe of the week
As part of the Mediterranean diet, you can enjoy delicious recipes like this Sea Bass. This is just one of the fast and easy recipes in our 28 Day Mediterranean Diet Plan Book that is available on our website. Most of the recipes take 10 minutes or less to make, and the ingredients are readily available. Our authentic restaurant recipes have been analyzed by Dietitians, endorsed by Doctors and enjoyed by thousands.
We look forward to your comments on our blog and wish you a great Summer,
Ayhan
Dinner Grilled Sea Bass or Striped Bass w/ Couscous and Asparagus (419 cals)
Prep Time: 15 minutes Cook Time: 15 minutes Total Time: 30 minutes
Ingredients
* 4 ounces sea bass or striped bass
* 2 tsp olive oil
* juice of 1/2 lemon
* 2/3 cup Near East Roasted Toasted Pine Nut Couscous, cooked
* 4 asparagus stalks
* 2 tbsp Ayhan’s Lite Mediterranean Vinaigrette Dressing and Marinade
Directions: Heat olive oil in saucepan. Sautee fish until tender. Sprinkle with lemon juice. Cook couscous according to package directions, without any added oil. Steam asparagus for about 3-4 minutes. Toss asparagus with Ayhan’s Lite Vinaigrette. Serve fish over couscous with asparagus on the side.
Click here to view more recipes or purchase our 28 Day diet book!
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August 25, 2009 at 5:24 pm
· Filed under Mediterranean Diet Recipes, mediterranean diet blog ·Tagged mediterranean diet recipe, recipe of the week, tomato and mushroom frittata
As part of the mediterranean diet, you can incorporate recipes like these. You can purchase products from our website and our 28 Day Mediterranean Diet Plan Book is available in softcover or by download.
Tomato and Mushroom Frittata (233 cals)
Prep time: 5 minutes
Cook Time: 5 minutes
Total time: 10 minutes
Temperature Instructions: Preheat oven to 450 degrees
Ingredients
* 4 egg whites
* 1 garlic clove
* 2 tsp olive oil
* salt and pepper, to taste
* 1/2 cup diced tomato
* 1 scallion, chopped
* 1/2 cup sliced mushrooms, washed
Directions: Mix all ingredients. Pre-heat frying pan and sauté mixture until egg is cooked through.
Nutrition Facts
Calories 233
Total Fat 11g
Saturated Fat 1g
Cholesterol 0mg
Sodium 594mg
Total Carbs 19g
Dietary Fiber 6g
Sugars 8g
Protein 20g
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August 25, 2009 at 5:23 pm
· Filed under Mediterranean Diet Recipes ·Tagged ayhan's lemon and herb dressing and marinade, lamb chop, mediterranean diet recipe
As part of the mediterranean diet, you can incorporate recipes like these. You can purchase products from our website and our 28 Day Mediterranean Diet Plan Book is available in softcover or by download.
Oven Roasted Lamb Chop with Green Beans and Couscous (594 cals)
Cook Time: 20 minutes
Total Time: 20 minutes
Preheat oven to 450 degrees
Ingredients
* 4 ounces lamb chop
* 1 cup fresh green beans (or 1 cup frozen)
* 3 tbsp Ayhan’s Lemon & Herb Dressing and Marinade
* 2/3 cup cooked couscous, no added oil
Directions: Baste lamb chop with dressing and roast in the oven for 5 minutes on each side. Prepare couscous as directed on box, omitting added fat. Steam or microwave green beans until desired tenderness. Measure out 2/3 cup couscous onto a serving plate. Place lamb chop on top of couscous and arrange green beans around the plate.
Nutrition Facts
Calories 594
Total Fat 36g
Saturated Fat 10g
Cholesterol 72mg
Sodium 583mg
Total Carbs 12g
Dietary Fiber 5g
Sugars 3g
Protein 25g
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