Asparagus

It's Asparagus season! This vegetable is widely used in the culinary world, and has many health benefits. Before people found it's wonderful taste, it was used medicinally. The Greeks used to to cure tooth aches and bee stings, while the Chinese used it for arthritis. This is because the main acid found in asparagus is asparagusic acid, which can ease swelling. What is in asparagus that makes it so healthy?

(picture taken from: thecnj.co.uk)

First thing's first. Asparagus is low in calories. One serving (one cup) is only 24 calories, half of that coming from protein. In comparison to other vegetables, that is a very high amount of protein. Also within the one cup of asparagus is 263 miligrams of folic acid. Folic acid is linked to reducing the risk of stroke and heart diseases. Current research is showing a correlation between the body's amount of folate and resistence to cancer. A deficiency in folate can cause damage to DNA, thus increasing the risk of cancer.

Asparagus is also high in dietary fiber, which is an indigestible part of a plant that absorbs water, eases defecation, and aids a healthy digestive system. Other minerals and substances found in asparagus that I've mentioned in previous blogs are Vitamin C, A, B6, potassium and riboflavin. The ratio of potassium to sodium in one cup of asparagus is excellent. Sodium intake should always be low.

A random fact about asparagus: Eating a lot of it will give your urine a... interesting odor. :)

(info taken from Wikipedia.org, and healthbenefits.com)

Easter is this Sunday, and asparagus would be a perfect addition to your table! Either use it as an appetizer or a side dish to your feast. Here's an idea that I have that you may like.

Take a handful of asparagus and cut off the woody ends (you only eat the young stem part). Wash them thuroughly, and place them on a baking sheet. Drizzle them with extra-virgin olive oil and sprinkle with shredded parmesan cheese. Cut red peppers into long strips and put them no the baking sheet with the asparagus. Bake them at 350 degrees for no more than 10 minutes. Asparagus and red peppers are excellent crunchy, but by putting them in a baking pan, the parmesan cheese will melt and the olive oil will bring the flavor out more. It's so good!

Here's an appetizer idea from Eatingwell.com:

Prosciutto-Wrapped Asparagus:

Ingredients: 16 spears asparagus (about 1 bunch), trimmed

1 teaspoon extra-virgin olive oil

Pinch of salt

Freshly ground pepper to taste

2 very thin slices prosciutto (about 1 ounce), cut in half lengthwise
Preperation: 1. Preheat grill to medium. 2. Toss asparagus with oil, salt and pepper in a medium bowl. Wrap 1 length of prosciutto around the middle of 4 asparagus spears. Repeat, making 4 bundles. Oil the grill rack (see Tip). Grill the asparagus bundles, turning once or twice, until the asparagus is tender and charred in spots, about 10 minutes.
NUTRITION INFORMATION: Per serving: 39 calories; 2 g fat (0 g sat, 1 g mono); 6 mg cholesterol; 3 g carbohydrate; 3 g protein; 1 g fiber; 235 mg sodium; 134 mg potassium. Nutrition bonus: Folate (22% daily value).

For more recipes, go to eatingwell.com or foodnetwork.com

Fish Recipes

(picture taken from scumdoctor.com)
Do you think you get enough fish in your diet? Chances are you probably don't. It is recommended to have 2-3 servings of fish per week in order to maintain a healthy diet. This is because fish is an excellent source of protein (another thing we don't incorporate into our diets enough) and isn't as high in saturated fat as meats have. (Saturated fat is the kind you most want to avoid.) Fish is also extremely high in omega 3 fatty acids, which is a polyunsaturated fat that has many health benefits. Current research is showing a correlation of increasing HDL cholesterol (the good kind), preventing blood clotting, and help lower blood pressure (info taken from: healthcastle.com). There are a multitude of health benefits in omega 3 fatty acids, which I will dedicate another blog to.





Some fish particularly high in omega 3 fatty acids are: salmon (my favorite), mackerel, lake trout, herring, sardines, and albacore tuna (info taken from: americanheart.org). So here are some good recipes to help bring fish into your life 2-3 times a week!



Herb-Baked Trout
Ingredients: 1/4 cup minced fresh basil
1/4 cup fresh lemon juice (about 2 lemons)
2 teaspoons olive oil
4 (6-ounce) rainbow trout fillets
Cooking spray
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 small lemon, thinly sliced
Preparation: 1. Preheat oven to 350°.
2. Combine first 3 ingredients in a liquid measuring cup.
3. Place fillets in a 13 x 9-inch baking dish coated with cooking spray. Sprinkle fillets with pepper and salt; top with lemon slices. Pour half of basil mixture over fillets.
4. Bake at 350° for 13 to 15 minutes or until fish flakes easily when tested with a fork. Spoon remaining basil mixture over fish before serving.
Nutritional Information: Calories: 264 (0.0% from fat)
Fat: 11.6g (sat 3g,mono 0.0g,poly 0.0g)
Protein: 35.8g
Carbohydrate: 2.6g
Fiber: 0.5g
Cholesterol: 100mg
Iron: 0.7mg
Sodium: 207mg
Calcium: 123mg
Cooking Light, January 2005



Salsa-Roasted Salmon


Ingredients: 1 medium plum tomato, roughly chopped
1/2 small onion, roughly chopped
1 clove garlic, peeled and quartered
1 small jalapeño pepper, seeded and roughly chopped
1 teaspoon cider vinegar
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
1/4 teaspoon salt
2 or 3 dashes hot sauce
8 ounces center-cut salmon fillet, skinned and cut into 2 portions
Preperation: 1. Preheat oven to 400°F.2. Place tomato, onion, garlic, jalapeño, vinegar, chili powder, cumin, salt and hot sauce to taste in a food processor; process until finely chopped and uniform.3. Place salmon in a medium roasting pan; spoon the salsa on top. Roast until the salmon is just cooked through, 12 to 15 minutes.
NUTRITION INFORMATION: Per serving: 229 calories; 13 g fat (3 g sat, 4 g mono); 67 mg cholesterol; 4 g carbohydrate; 23 g protein; 1 g fiber; 376 mg sodium; 548 mg potassium.Nutrition bonus: Selenium (60% daily value), Vitamin C (20% dv), Potassium (16% dv), Vitamin A (15% dv).

Eatingwell.com

Mackerel with Fennel, Olives and Sun-dried Tomatoes
Ingredients: 4 tablespoons extra-virgin olive oil
3 cloves garlic, smashed
2 medium fennel bulbs, halved, and thinly sliced
1 small red onion, thinly sliced
1 sprig fresh thyme
1 sprig fresh rosemary
2 strips lemon peel (about 2 1/2 inches long)
2 strips orange peel (about 2 1/2 inches long)
Pinch red pepper flakes
1/3 cup black olives, such as Nicoise
1/3 cup roughly chopped oil packed sun-dried tomatoes
Kosher salt and freshly ground black pepper
4 (6-ounce) mackerel fillets, with skin
Directions: Heat 2 tablespoons of the olive oil over medium heat in a large nonstick skillet with the garlic until fragrant, about 1 minute. Stir in the fennel and onions and cook until brown and tender, about 8 to 10 minutes. Add the thyme, rosemary, lemon and orange peel, pepper flakes, olives, and tomatoes. Season with salt and pepper and cook until herbs and zest are fragrant, about 3 minutes more. Transfer vegetables to a serving platter and cover with foil to keep warm.
Wipe out the skillet.
Make 1-inch diagonal slashes into the fishes' skin to prevent the mackerel from curling while cooking. Add the remaining olive oil to the skillet over high heat and season the mackerel with salt and pepper. Place fish skin side down in the skillet and cook undisturbed until crisp brown and a spatula can easily be slipped under the fish to flip, about 2 to 3 minutes. Turn the fish over and cook another 2 minutes, until just firm. Set on top of the fennel mixture and serve.
Nutritional Analysis per serving: Calories: 547
Fat: 40 grams
Saturated Fat: 8 grams
Carbohydrates: 14 grams
Fiber: 5 grams
Protein: 34 grams


Take home message: Enjoy more fish!

Goji Berries

Goji berries are incredibly beautiful. They have a firey red color and an oval shape. To me, they almost resemble cherry tomatoes. They've been used in nutritional and medicinal diets for centuries, but I hadn't even heard of goji berries until I took a serious interest in the natural benefits of foods.
(Image taken from sacredmedicinesanctuary.com)



Goji berries are grown on a shrub native to China, and has been eaten in Asia for centuries with the hope of living longer. But that was before we had the ability to enhance our research, so those who ate it had no idea what kind of benefits they were recieving! So, what's in a goji berry and what does it do to the body?

Polysaccharides: This seems to be the main component of the berry that allows it to benefit the body. It has four unique polysaccharides which all help strengthen the immune system. These four also stimulate the secretion of an inate anti-aging hormone calle hGH (found in the pituatary gland). hGH is rumored to improve skin complexion, muscle mass and height. It also increases energy in the body, which can prevent ongrowing fatigue.
Along with betaine, polysaccharides can help repair or restore damaged DNA.
Research has also been linked to the polysacchardies in the goji berry to combat heart diseases.
Beta-carotene: This is what gives carrots its orange color, and also the orange tint in the goji berry. There's more beta-carotene in these berries than carrots, believe it or not! Beta-carotene is known to improve vision.
Beta-sitosterol: Goji berries are heavy in antioxidants. It's one of the top berries in that department, actually. This specific antioxidant helps to lower cholesterol levels in the body. It keeps the arteries open and helps them flow smoothly.
(info taken from: genesistoday.com)
Fiber: Goji berries are 21% fiber by weight, which is a good amount. Fiberous foods fill the stomach more quickly and for longer periods of time. The natural sweet and tartness found in the berry can not only aid in curbing sugar cravings, but you will feel more satisfied after snacking.
Vitamins: B1, also known as thiamin, is known for converting carbohydrates into energy and also for healthy thyroid function. A malfunctioning thyroid does result in weight gain. Calcium is not only good for the bones (women just don't get enough of it), but it also correlated to weight loss. Additional vitamins found in goji berries are copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium and zinc.

So how can you incorporate goji berries into your diet? The most popular form is juice. There are a lot of varieties of this where they blend goji berry juice with other fruit juices. They also have it on its own, and I really like that. They also sell it in teas and oils, or dried berries (like raisins). Here are some cool recipes.


Cranberry and Goji Berry Chutney: This is suggested to go with pork loin, roasted turkey or chicken.
Ingredients:
12 ounces fresh cranberries
2/3 cups goji berries
1/4 cup chopped dried apricots 1 medium shallot, chopped
1 cup apple cider
2/3 cup sugar or 1 cup brown rice syrup
2 tablespoons maple syrup
1 1/2 tablespoons fresh grated ginger
1 teaspoon ground cinnamon
Pinch cayenne pepper
Pinch allspice
1/2 teaspoon salt
1/3 cup chopped walnuts
Zest of one orange
Method: Combine cranberries, goji berries, apricots and shallots in a saucepan. Add cider and enough water to cover. Bring to a boil, then turn down to a simmer. Cook for 15 minutes, or until the goji berries are soft and plump, and the cranberries pop. Stir in sugar, maple syrup, spices and salt. Cook 5 minutes longer. Adjust seasonings, remove from heat, and stir in walnuts and orange zest. Cool to room temperature. Store in a covered container in the refrigerator for up to 2 weeks.
Nutrition Per serving (2 Tbsp/34g-wt.): 50 calories (5 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 45mg sodium, 12g total carbohydrate (1g dietary fiber, 10g sugar), 0g protein
(taken from: wholefoods.com)

Orcas Island Goji Berry Wild Rice Salad - from Julia S.; Makes 6 servings (about 1 cup each) Preparation Time: 10 to 15 minutes
Ingredients: 2 cups cooked wild rice
1 can (15 ounces) kidney beans or 1 1/2 cups cooked dry-packaged kidney beans, rinsed, drained
1 can (15 ounces) black beans or pinto beans or 1 1/2 cups cooked dry-packaged black beans or pinto beans, rinsed, drained
1 half cup Goji Berries
1 cup peas
Vinaigrette(recipe follows)
Salt and pepper, to taste
6 cups spinach leaves
12 to 16 ounces broiled or grilled boneless, skinless chicken breast, sliced or cubed (optional)
2 beets or one can (15 ounces) beets, drained and diced
1/2 cup coarsely chopped toasted pecan or walnut halves (optional)
Preparation: 1. Combine rice, beans, Goji Berries, and peas; pour 2/3 cup vinaigrette over and toss. Season to taste with salt and pepper. 2. Spoon salad onto spinach-lined plates, arrange chicken on salad; spoon beets to the side. Drizzle remaining 1/3 cup vinaigrette over beets and chicken. 3. Sprinkle with nuts, if desired.
Vinaigrette: Makes about 1 cup
Ingredients: 1/3 cup olive oil
1/4 cup red wine vinegar
2 tablespoons finely chopped shallots or red onion
2 tablespoons honey
2 tablespoons orange or pineapple juice
1 tablespoon chopped parsley
Preparation: 1. Whisk together all ingredients. Prepared ahead, refrigerate until serving time. Mix again before using. Chocolate Recipe Alternative With Goji And Prune from Alex Windall Satisfy your chocolate cravings in a healthy way this holiday season with a simple recipe switch. You can replace up to three-quarters of the shortening in chocolate recipes with a puree of dried plums and a quarter part Goji Berries. The puree will add a dense, fudge-like texture to recipes and works especially well with chocolate. What’s more, dried plums, or prunes, are an excellent source of boron and both are an excellent source of fiber.
(taken from: gojiberriesblog.com)

If you want more information on goji berries, I suggest going to www.gojiberriesblog.com.

Oatmeal

I know a lot of people who skip breakfast every morning. It's not a smooth move.
Breakfast is arguably the most important meal of the day. I've found that if I eat something within the hour I wake up, I am more alert through out the day. It's like a kick push for your body to gain energy. Plus, some of the best foods are made to eat in the morning! Poptarts, waffles, pancakes, french toast, scrambled eggs - my mouth is watering more and more as I make a list.
But my absolute favorite breakfast meal is hands down oatmeal. It's high in fiber, absolutely filling and is bland on its own. I love that it's bland because it gives me the opportunity to dress it up anyway I want to. Just about anything goes well with oatmeal! Here's some options I've played with to dress up your oatmeal:
- honey and raisins
- peanut butter <-- the BEST!
- semi-sweet chocolate chips
- granola
- kashi cereal
- coffee creamer
- brown sugar
- cinnamon
(If you don't feel like doing anything "fancy", buy some of the already made packets of oatmeal. I've had Kashi's Raisin Spice and Apple Cinnamon and both are delicious.)

Here's a recipe by Ellie Krieger to dress up your oatmeal in a more fancy way! It's so good!
Ingredients: 3 1/2 cups water
1/4 teaspoon salt, optional
2 cups old-fashioned oats
1/2 cup raisins
1/2 cup walnuts, coarsely chopped, optional
1/4 teaspoon vanilla extract
Pinch nutmeg
2 tablespoons dark brown sugar, plus more, to taste
1 cup lowfat milk, divided
1/8 teaspoon ground cinnamon
Directions: In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.
In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.
When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.
Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon.

Nutritional Analysis Per Serving: Calories: 255
Total fat: 4g
Saturated fat: 1g
Monounsaturated fat: 1g
Polyunsaturated fat: 1g
Cholesterol: 4mg
Sodium: 40mg
Carbohydrates: 51g
Protein: 8g
Fiber: 4.5g

Almonds

This blog will be dedicated to the wonderful, versatile almond. Think about how many dishes you've had in your life with almonds in it. They are fantastic crunched over salads and fish. They are perfect in your pie crust, or on the outside of your favorite cake. They're even great as a snack! But there is one thing that many, many people don't understand about the almond - it's not a nut. Nope! It's actually a seed from a (you guessed it) almond tree. Besides the fact that it's versatile and it's not a nut, what makes it so healthy?
(picture taken from fitbuff.com)

Mono unsaturated fat: Almonds are known to be high in fat. "High in fat" are such ominous words, but clearly they are taken out of context. Almonds are known to be high in mono unsaturated fat, a.k.a. the good kind of fat. It's the same type of fat found in olive oil and it correlates to reducing the risk of heart disease. Five recent studies ran by the Nurses Health Study, the Iowa Health Study, the Adventist Health Study and the Physicians Health Study found that replacing a certain amount of carbohydrates in your diet with the same amount of almonds showed a reduction to heart disease.

A study in the British Journal of Nutrition found that adding almonds to your diet shows a positive affect in lowering your cholesterol level. The patients showed a signficant change in their cholesterol level after 2 weeks of faithfully incorporating almonds into their diets.
(info taken from: WHFoods)

A recent study in 2005 not only also showed a significant decrease in cholesterol levels, but it aided in blocking the body's absorption of fats and carbohydrates. This has many benefits in the prevention of diabetes and obesity. They believe almonds get this ability from their fiber structure, which reduces their numbers in calories, slows the body of absorbing carbohydrates, and aids in a slower rise of blood sugar.

(info taken from: SuperMarketGuru)

Vitamins and minerals: Almonds are heavy in Vitamin E and Vitamin B2 (also known as riboflavin). These both have antioxidant properties. Vitamin E has also been linked to help prevent prostate cancer, but that's an entirely different blog.

Just one quarter cup of almonds (about a handful) will give you nearly 25% of your daily value for magnesium. Magnesium works to help blood flow go smoothly. It breaks down oxygen and lets the body "breath" more efficiently. When your body is defficient in magnesium, the arteries will get clogged which leads to strokes and heart attacks. Getting the right amount of magnesium every day is pretty important.

Within that one quarter cup of almonds, you also get 275 mg of potassium. Potassium is an electrolyte that deal with nerve transmission and the contraction of muscles. (Whenever my eye twitches, I always say I need more potassium but I was just quoting a movie. Now I know why I say it...) These two benefits from potassium help maintain a normal blood pressure and heart function. It also helps that almonds have 0.3 mg of sodium.

Even the skin has healthful benefits. Research has identified 20 different flavonoids in the skin that react with Vitamin E, which basically doubles its antioxidant power. Jeffrey Blumberg, Ph.D., senior scientist and director of the Antioxidants Research Laboratory at Tufts University conducted an experiment where he measured cholesterol levels in his subjects. They ate almond skins and their level went down 18%, but eating the entire almond (incorporating the Vitamin E), their level dropped 52.5%. This shows the major impact of the double-teaming from the flavonoids and Vitamin E. (Info taken from WHFoods) This supports something I've always said, and I know I put it in this blog: The more natural it is, the better it is for you.

So, what interesting ways are almonds used?

- Massage therapists use it as an oil. The unsaturated fat in almonds are easily absorbed into the skin. Because of this, some say it brings a certain glow to the skin.
- Much like peanutbutter, there is an almond butter. Replace peanutbutter for almonds in the recipe, and there you have it! It's a good change for people who are allergic, or who enjoy a less salty taste.

- Another allergen plus with almonds is almond milk. It's not dairy and there is no soy.

- There is also almond syrup to replace maple syrup. Drizzle some over your pancakes! (I've never had this before.. I wonder if it's any good?)

A lot of cultures use almonds in their desserts more than anything else. I'll give you a dessert recipe, but I'll also give you a dinner recipe. Make a night out of almonds!

Almond Cake

Ingredients: 1 1/2 cups all-purpose flour
3/4 cup sugar
1/2 cup chopped sliced almonds, toasted and divided (about 2 ounces)
2 teaspoons baking powder
1/2 teaspoon salt
1/4 cup fat-free milk
1/4 cup butter or stick margarine, melted
1/4 cup amaretto (almond-flavored liqueur)
2 large eggs, lightly beaten
Cooking spray
Preparation: Preheat oven to 350°.
Lightly spoon the flour into dry measuring cups, and level with a knife. Combine flour, sugar, 1/4 cup almonds, baking powder, and salt in a large bowl; stir well with a whisk. Combine milk, butter, amaretto, and eggs; add to flour mixture, stirring just until moist.
Spoon the batter into a 9-inch round cake pan coated with cooking spray. Sprinkle batter with remaining almonds. Bake at 350° for 30 minutes or until a wooden pick inserted in center comes out clean. Cool cake 10 minutes in pan on a wire rack. Remove from pan. Cool completely on wire rack.
Note: The Almond Cake freezes well. Bake it ahead, cool completely, and store in a freezer bag. To serve, thaw at room temperature.
Nutritional Information: Calories: 286 (35% from fat)
Fat: 11.1g (sat 4.4g,mono 4.6g,poly 1.3g)
Protein: 5.8g
Carbohydrate: 42g
Fiber: 1.4g
Cholesterol: 71mg
Iron: 1.7mg
Sodium: 349mg
Calcium: 108mg

[Cooking Light: December 2000]

Mexican Chicken with Almond-Chile Cream
Ingredients: 3 tablespoons sliced almonds
2 teaspoons ground ancho chile pepper
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
2 teaspoons butter
1 teaspoon canola oil
1 garlic clove, minced
1 cup fat-free, less-sodium chicken broth
2 tablespoons crema Mexicana
Fresh cilantro sprigs (optional)
Preparation: Combine almonds and chile pepper in a blender or food processor; process until mixture resembles coarse meal.
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle with 1/8 teaspoon salt and black pepper.
Heat butter and oil in a large nonstick skillet over medium heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.
Add garlic to pan; cook 1 minute, stirring constantly. Add almond mixture, 1/8 teaspoon salt, and broth; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 cup (about 3 minutes). Remove from heat. Stir in crema Mexicana. Serve sauce over chicken. Garnish with cilantro, if desired.
Nutritional Information: Calories: 269 (30% from fat)
Fat: 8.9g (sat 2.8g,mono 3.1g,poly 1.4g)
Protein: 41.3g
Carbohydrate: 2.8g
Fiber: 1.2g
Cholesterol: 109mg
Iron: 1.4mg
Sodium: 387mg
Calcium: 35mg

[Cooking Light: January 2005]

Post Spring Break

Terrible news - Spring Break is officially over. As a college student, that one week is so precious that it's depressing when it's done. One good thing about the week being over though, is going back to healthy eating. I did a lot of guilty eating and not a lot of sleeping or running. If that sounds like something you did, try some of the things I'm going to be doing.

Remember in my Mediterannean diet blog that it's one of the healthiest diets (and most delicious, in my opinion). I watched a video on cookinglight.com where they said Sardinia, Italy citizens have one of the longest life spans. This is mainly because of their diet, but also because they exercise daily, enjoy an occasional glass of wine (a minor splurge is good to feed the craving before it's too intense) and spend time with family.
How can that be translated into a college student lifestyle? Pretty easy. Walk to class. I do. Yes, you do have to wake up a half hour earlier, but I find the walk to naturally wake your body up. Plus, you can bump into people on the way to class or listen to your iPod. I've even managed to get some sun in, too. Once you feel these benefits, you'll start preferring walking and start realizing the bus to be jam packed, noisy and awkward when you have to sit so close to a stranger that your bodies are touching, and overhear conversations you definitely shouldn't be hearing. Trust me - walking is good!
Spending time with friends on week nights is a good thing. My first semester of college, I would wait until Friday night to really hang out with people. I did get my work done, but it would burn me out. I would sometimes blend class information together and not do my work as well because I was not allotting any time for breaks. You do need to give your brain a break. Have a friend over, or go over to a friend's house. Do it to where you still have enough time to get your work done, but make sure you relax.
Also, go for that occasional glass of wine, or for me, chocolate. All this means is listen to your body. Give it what it wants and be responsible about it. In the case of Spring Break, I went crazy on sweets. I went so crazy in fact, I could do with no sweets for a long time. I definitely do not suggest doing anything like that!
Lastly, the diet. Incorporate fruits and vegetables as much as possible, and make meats your side dish. It puts a bit of a twist to your meals, but think of all the side dishes that are so delicious that you wish you could have more of. In choosing the fruits and vegetables, go with color. The more vibrant and beautiful the fruits and veggies are, the better they are for you. Strawberries, peaches, apples, grapes, black berries, tomatoes and more are all in season right now. Carrots, broccoli and spinach leaves are great, too. Awesome snack ideas are soy nuts, almonds, walnuts, sunflower seeds, raisins and dried cranberries. I made my own trailmix with these ingredients the other day. It was cheaper than pre-made storebought trailmix and tasted just as good!
Last but not least, SLEEP. Sleep, sleep, sleep. When your body is deprived of sleep, it attaches itself to anything and everything. It doesn't digest as well, so it stores more food. The immune system doesn't function well, and allows bacteria to make you sick. Basically, lack of sleep makes everything harder than it should be. Like I said before, listen to your body and go to bed when you feel tired. If you know you're tired from the last week, break your work into sections and take care of it day by day. I'm completely wiped out from my Spring Break, so I'm starting things that are due at the end of the week today.

So, incorporating or even changing minor aspects of your daily lifestyle by following these healthy and easy tips can make that treadful transition back to work more bearable. Good luck and see you in class!

The Mediterannean Diet

A picture taken in Greece - clean and peaceful. I've always wanted to go there because I feel like it would be a perfect escape to the most beautiful landscape, culture and delicious food. Speaking of food, there are a lot of extensive studies to support the rumor that a Mediterannean Diet is the way to go to promote longevity and an overall healthier life. (Picture taken from travelphoto.net)

Studies: The Archives of Internal Medicine had a major study that supports the idea that this diet with promote longevity by preventing cancer growth and cardiovascular disease growth. The study was conducted on Americans, which does not support the idea that certain diets have a better effect in certain geographical areas.

- The New England Journal posted a study this past July of subjects on a Mediterannean diet and a low-fat diet and found these people lost more weight than a low-carb diet (which has no calorie restraints, just a lowered carbohydrate diet). Something to keep in mind about this is that with any diet, you should be aware of your calorie intake. Anything in moderation is okay!

- The British Medical Journal posted a study that also supported the idea that this diet prohibits cancer growth and cardiovascular disease growth. Yet in the same study, it also inhibited Alzheimer's and Parkinson's Disease.

- A study in the Journal of American Medical Association had a study that focused on the blood sugar intake of the diet and supports the idea that this diet will help Type 2 Diabetics maintain a healthy blood sugar level over high fiber cereals.

What makes all these things possible? A lot of scientists agree that the Mediterannean Diet is healthy because of the heavy amounts of olive oil, fish and nuts used in cooking. The olive oil, though, seems to be the main ingredient to this healthy diet.

Olive Oil: When researching up on olive oil, being a girl, this is the first thing that really caught my attention. It's known as the 'beauty oil' in that the body's cells incorporate the fatty acids in the oil to the artery making skin more lustrous. It is made up of 80% monosaturated fats, 14% saturated fats, and 9% polysaturated fats. (The best fat out of these three is monosaturated, which olive oil is heavily concentrated in). It is also rich in Vitamins A, B-1, B-2, C, D, E and K. It is a mild laxative by aiding the digestive system, protecting intestine and preventing ulcers from forming. I suggest before some evening meals, you take one slice of whole grain bread and dip it in olive oil. That way, you can get some fiber, protect your stomach and also fill you up a bit before your actual meal. One last cool thing about olive oil is that it is cholesterol-free. A diet that is excessive in cholesterol will clog arteries and cause blood flow to slow down, thus forming cardiovascular health issues.

Classic Greek Lamb Chop Recipe: Lamb with a barbecue rub. Serve with steamed veggies and couscous to make a delicious dinner!
Serves 4
20 lamb chops – about ¾-inch thick, bones in
Salt
For the barbecue rub
2 sprigs rosemary
2 sprigs oregano
2 sprigs basil
2 sprigs thyme
Extra virgin olive oil
For the aioli
3 cloves garlic – peeled
1 cup extra virgin olive oil – If at all possible use Catalan arbequina olive oil. Alternatively, use a mild Italian or Greek extra virgin olive oil.
1 pinch salt
Lamb chop recipe preparation instructions
Preparation time: 10-15 minutes.Cooking time: 20 minutes per batch.
Put all herb leaves in a small glass, and mince them with your kitchen scissors.
For best flavor prepare the barbecue rub one hour before you start grilling the lamb chops.
Cover the minced herbs with the olive oil, and stir. If you have time, let the barbecue rub rest for an hour.
Make the aioli. Click here for detailed instructions and a video on how to prepare aioli for this lamb chop recipe.
Brush the lamb chops with the barbecue rub, and sprinkle some salt over them.
Now it's time to start grilling the lamb chops in batches. You have three choices:
Building an open wood fire.
Using your barbecue grill.
Using a grill pan over your kichen's stovetop

(taken from www.mediterannean-food-recipes.com)