The second part of the "Mediterranean Diet"
1. Sample Mediterranean Diet-A 28 day diet plan would introduce changes gradually. Studies have shown that small changes over time are an effective way to make lifelong habits. Start with the elimination of processed foods and increase fruits and vegetables. Continue by adding more beans and switch from other oils or butter to extra virgin olive oil. Limit seafood, poultry and eggs to a few times per week each and reduce red meat to no more than a portion a month. and finally focus on dairy products and avoid milk, cream and butter.
It is difficult to choose just one menu, but here's what a days worth of meals might look like.
1. 2 cup bowl
2. 1 cup juices/soy milk
3. 1 cup whole grains
4. 1/2 oz. nuts or seeds
5. 1 medium or 1/2 cup fruit
1. 9 inch plate
2. 1 cup Healthy Drink (soy milk)
3. 1 1/2 cup veggies
4. 1 Tbsp Extra Virgin Olive Oil/flavors
5. 1/4 cup legumes-1 oz fish
6. 2 slices whole grains
7. 1 medium or 1/2 cup fruits
1. 1/2 oz nuts or seeds
2. 1 medium or 1/2 cup fruit
3. Healthy Drink
1. 9 inch plate
2. 1 cup Healthy drink (soy milk)
3. 1 medium or 1/2 cup fruit
4. 1/2 cup legumes-2 oz fish (minimize low fat cheese, white meat and eggs.)
5. 1 cup whole grains
6. 1 Tbsp Extra virgin olive oil/flavors
7. 1 1/2 cup veggies
This is just an example food plan.
2. How to lose weight while on the Mediterranean Diet-Eat a mininum of 5 servings of fruits and vegetables daily. Choose food rich in fiber, vitamins and phytonutrients. Eat legumes at least 8 times a week. Legumes are low fat, fiber filled and a good source of protein. Limit refined grains and choose whole grains. Lower fat dairy options should replace full fat dairy products. Olive oil would be limited to a tablespoon per day. Pamico's Olive Oil Soap is full of the good fat olive oil and is extremely good for your skin. The human body requires dietary fat and plant based olive oil is a heart healthy choice.
Fish, eggs and poultry should be limited to no more than 2 servings each per week. These are good sources of protein but contain more calories than legumes. Wine should be limited to 1 glass a day. A 4 oz. glass of red wine is full of antioxidants but contains 100-120 calories.
A couple of points deserve special mention: first-this is not a low-fat diet. The Cretans ate plenty of fat, nearly all of it from extra virgin olive oil, but very little saturated fat. Second-the villagers didn't have tvs or computers and most of them got around by walking, often for miles in hilly country, with donkeys in tow. So, the Mediterranean lifestyle is the exact oppposite of sedentary. Since the calories in their diet were in balance with their exercise, they weren't overweight or obese. Finally, a big part of their lifestyle was enjoyment of life, of family and of community. So they felt socially connected to their community and though they worked hard, play was an integral part of their lives.
This is an article from "Mediterranean Book" I have broken it up into 2 parts. I hope you enjoy this and find some helpful ideas.
"The Mediterranean Diet"
What is it?
The name conjures up images of golden-skinned Greek gods & goddess, sapphire blue sea shores and exotic Italian vacations. Images of olive oil and hummus, or a feta cheese and cucumber salad. But really, the Mediterranean Diet isn't about richness at all. And it's not a "diet" per se. Instead, it's about finding depth and range in simple, fresh foods while staying healthy and fit in the most natural way possible. It's based on the traditional eating habits of the poor coastal regions of Southern Italy, Crete and Greece and was initially promoted by Dr. Ancel Keys, who studied the eating habits of a small Italian fishing village for more than a quarter century. In the 1990's Dr. Walter Willet of Harvard University codified the diet in the form that is recognizable today.
The essential elements of the diet are:
-Lots of vegetables and legumes
-Fresh fruit everyday
-Olive oil as the principal source of fat
-Dairy products, mostly as yogurt and cheese
-Fish and poultry in moderate amounts
-Very little red meat
-0-4 eggs a week
-Red wine in moderate
Typically the Mediterranean diet includes primarily whole-grain and unprocessed carbohydrates that have very few unhealthy trans-fats. Nuts (part of the legumes family) are a big part of a typical Mediterranean diet, and while nuts are high in fat and calories, they are very low in unhealthy saturated fats and high in healthy, polyunsaturated fats.
You don't have to follow every one of these principles, and you don't have to follow them perfectly. What is important is to do them more often than not: most of the time. The more you follow them, the better it is for your health.
You may notice some items that are conspicuously absent from the list above: fried foods, fast food, junk food and packaged and manufactured foods. Dairy is not considered an essential part of the diet, but when included it is generally in the low-fat or non-fat form. The overall picture is one of high quality, wholesome foods.
Foods to eat:
This is only a sample food list.
-fish and seafood
-garlic and aromatic herbs
I will put the second part of the diet in next week. I hope this is a start and will help you live a healthier life. Please feel free to put your comments and other helpful hints.
I have been gone for awhile. I have been opening new stores so I have been stocking them.
We are sorry to announce that "ALL ABOUT ME" has closed. We are very sorry to hear this. Lisa good luck in all you do. God bless.
Here are a few things I thought you might be interested in. It's from Taste Of Home"
1. Breakfast in a Nutshell-All hail the mighty peanut. A Purdue University study found that eating them for breakfast helps to control blood sugar all day. Spread peanut butter on toast, eat it with a banana or stir some nuts into your granola.
2. Hot Chocolate Boosts Memory-Follow the lead of the ancient Aztecs, who stirred up cacaua-atl (cocoa water). Recent research from Harvard University explains that hot chocolate can help improve memory and prevent its decline. So drink up and be brilliant.
3. 44 percentage by which you can reduce lung cancer risk if you eat raw garlic at least twice a week. Your better half will thank you later.
4. All For Apple Slices-Pack some in your kids lunch (and your own). Cornell University researches found that children are 73 percent more likely to eat apples if they're sliced. Keep the fruit looking fresh with a little lemon juice, or go tropical and toss it in pineapple juice.
I hope you enjoy these examples. Any comment will be welcome.
We are at Sunrift Adventures in Travelers Rest. They have been in business for 30+ years selling the finest in outdoor equipment.
They have everything for any outdoor adventure you want, equipment and apparel.
Their apparel line includes technical outer wear, thermals, headgear and sunglasses and a large selection of footwear. Their apparel can fit you in rain or shine, hot or cold, humid or dry.
They also have the largest selection of active footwear around. Selections from Smartwool, Wigwam, Fits, Keen and Injinji and many more.
They have everything you need for backpacking, climbing, cycling and paddling.
Backpacking-backpacks, sleeping bags and camping accessories. You can also get trail maps and books. Or their staff can also suggest their favorite trails for you to enjoy.
Climbing-They have everything for you. Ropes, harness, shoes and anything else you need to enjoy your climb.
Cycling-from the Swamp Rabbit Trail (that goes right in front of their store) to Paris Mountain they have everything for your bike. Car racks, pedals, handlebars, helmets etc.
Canoeing and kayaking-if this is your thing, Sunrift has what it takes to keep you safe and comfortable head to toe.
Hitting the trails or the river, Sunrift can also rent to you without investing alot of money.
So go by Sunrift Adventures and tell them PAMICO sent you.
Coming from FITNEA
6 FOODS THAT MAKE YOU STRONGER.
Choosing the very best foods for your physique goals is an even harder decision than avoiding the bad foods. Here is a list to make it easier for you to find the best of the best so-called power foods. Be sure to include these nutrients in your diet for great gains.
Three large eggs give you 260 calories,1.5 g protein, 17 g fat. The perfect protein, eggs are loaded with cholesterol, typically thought as an evil food ingredient, but in fact, full of positive benefits, such as testosterone level maintaining and the integrity of muscle cell membranes. People who eat 3 whole eggs a day plus following a strength training program produce twice the gains in strength and muscle mass than those who consume just 1 egg or no eggs per day. 641 milligrams per day of additional cholesterol from eggs decreases the amount of bad cholesterol particles associated with atherosclerosis. So have eggs on a regular bases.
Atlantic salmon provides you with 415 calories, 46 g protein, zero carbs and 23 g fat. It's rich in the essential omega-3 fatty acids as well as eicosapentaenoic and docosahexaenoic acids.
People consuming higher levels of omega-3 fats trport greater muscle strength than those taking it in lower levels. Omega-3 fatty acids enhance insulin sensitivity, which boosts muscle protein synthesis it means muscle growth and increases amino acid and glucose uptake. Omega-3s is readily burned for fuel, sparing muscle glycogen to keep your muscles bigger. Additionally, omega-3 has been found to blunt muscle and joint breakdown, as well as enhance their recovery. Omega-3 converts into beneficial prostglandins-a hormone like substances that promote various processes in your body. Prepare salmon for lunch or dinner.
85% lean ground organic beef contains 390 calories, 50 g protein, zero carbs and 20 g fat. This meat is important due to its protein content,saturated fat and cholesterol, all of which provides high testosterone levels. Organic beef has much higher levels of omega-3 fatty acids and conjugated linoleic acid than conventionally raised cattle, because organically raised ones are primarily grasses fed as opposed to grain fed. A healthy fat has been proven in different clinical studies to help shed body fat while helping to boost and strength at the same time your muscle mass. Eat beef at lunch or dinner.
4. WHEAT GERM
A half cup of wheat germ provides 205 calories, 15 g protein, 28 g carbs and 5 g fat. Wheat germ is rich in iron, zinc, potassium and selenium and B vitamins and high in protein with a good amount of amino acids such as glutamine and arginine. Being high in fiber makes it a great source of slow digesting carbs. Wheat germ is great before exercising because it provides a good source of octacosanol-an alcohol that can increase your muscle strength and endurance, as well as increase the efficiency of the central nervous system. Consume it a half an hour before workouts and any time of day you want to slow digesting carbs. You can use it as breading on fish or chicken.
2 wedges of watermelon suppiles 170 calories, about 5 g proteins, 45 g carbs, a g fat, approximately 2.5 g citrulline. Watermelon is one of the few fruits that are fast digested. This means it spikes insulin levels, making it post workout carbs. The red flesh and especially the white rind of watermelon are full of the amino acid cutrulline, which is converted to arginine inside your body and boosts arginine inside the body much better than taking arginine itself. Higher levels of arginine lead to higher nitric oxide levels and higher GH levels after exercising, both of which are critical for enhancing muscle growth and strength. Increasing NO levels after training means there's more blood flow to your muscles, which will enhance recovery and aid muscle growth. Eat watermelon immediately after workouts.
6. POMEGRANATE JUICE
Added to a protein shake it provides 35 calories, zero protein, 7g carbs and zero fat. Pomegranate juice has a potent antioxidant content, which promotes health and wards off a lot of diseases. Researchers have found that it is effective at protecting NO against oxidative destruction and enhances its levels in your body.
I am sorry I have not been blogging like I usually do. This year has been very very busy. The Angel Tree for Southeastern Children's Home has been a wonderful success.
I don't believe one child will do without this year. Thanks to all who have helped with the Angel Tree. You don't know how much it means to all of us. I can't say enough but THANK YOU so much.
I want to wish everyone a very Merry Christmas. And I hope the New Year will bring you everything you hoped for. Just remember the reason for the season. Please say a prayer for the less fortune.
Thank you for a very wonderful year. Everyone here at PAMICO want to tell you thanks and we love you and have had a wonderful time meeting each and everyone.
The holiday season is getting into full gear. To me this is the most exciting time of the year.
I have delivered the Fall scents to the stores. Our newest one is Gingerbread. It is wonderful. We are also carrying Pumpkin Pie and Autumn Harvest. I can not describe how wonderful these scents are. You'll have to see for yourself.
This is also the time of the year that the Southeastern Children's Home has their annual fund raising. I have put their cans in all the stores that carry PAMICO.
For those of you that don't know about the Children's Home. It is a place where children go that have been abused, neglected, among a few. These children come here feeling ashamed, scared and not wanted. But in a few weeks you would never know where conditions they have come from. They are educated, taught about being in a real family settings, about God and most of all love. In about 2 weeks time these children make a 180 degree turn. I love to watch them finally feel all the right things. They know they are in a safe place.
We are also having an Angel Tree for them at "ALL ABOUT ME". We have the older kids because the teenagers are the ones that are usually left out. Everyone wants the younger kids but no one thinks about the older ones. If you can help please do. This maybe all this kids kids have.
Thank you in advance for the help and prayers.
There are thieves among food, stealing your energy and harm your health. Everything you eat has an impact on your energy levels. More specifically, eating the wrong foods can leave you feeling tired and unable to focus. If you do not want to drag through your work day, try avoiding some of these foods. We unmask some of the energy thieve foods for you. This is from FITNEA.
1. DEPLETED FOOD
Depleted food is food that has been microwaved, worked up with chemicals or genetically altered. Sadly, that's the bulk of many people's diet. These things rob food of its life force and you end up eating what is called hungry food. Rather than giving energy, such food actually robs your energy. And imagine that makes you eat even more. Every living thing, including humans, animals and plants has an energy body. When that energy is not spoiled, the food is nourishing and vitalizing. When the energy is discharged, the food steals your energy.
Turkey is probably the most popular sleepy food out there. The reason turkey makes you tired is because it contains tryptophan-an amino acid that relaxes your body. Of course, eating a turkey sandwich probably won't put you to sleep, but you should control how much turkey you ingest.
3. HIGH SUGAR CANDY
Sugary foods and candy can trick you into thinking they are adding energy when they are not. That is because when you first eat them; your sugar levels may rise way up. However, your body then instinctually releases insulin and the blood sugar levels drop rapidly.What is the result? You crash as you run out of energy.
4. FRIED FOODS
Because fried foods are very fatty, it takes much energy to break them down during digestion. As a result, eating fried chicken or French fries is a sure fire way to quickly drain your energy.
5. RED MEAT
Red meat takes longer to digest than almost any other food. This means your body needs to use a lot of energy to break down red meat than it would for a slice of fish.
Have you ever noticed how tired you get after drinking a glass or two of wine? The reason for this is that alcohol actually slows down central nervous system of your body. This causes you to feel completely wiped out and drained. Unfortunately, alcohol can also lead to insomnia, meaning you won't be able to get rest necessary to get the rest necessary to get your energy levels back up.
Because bread contains carbohydrates, eating too much of it can leave you without energy. This is because bread causes the body to quickly raise and decrease its blood sugar levels. It is the peak and valley symptoms. One second you are feeling full of energy, the next, you are dead tired.
Pasta is another starchy food that can cause a sudden drop of your blood sugar levels. That is because starch is stored in the body as a sugar. As it was mentioned earlier, as your blood sugar levels increase, your body releases insulin, causing your blood sugar levels to come crashing down.
9. DEAD WATER
There is nothing quite like clean and fresh water. It revitalizes refreshes and cools. Water can take on the energy imprint of other substances. Water is an essential medium through which energy flows throughout your system. By the time you reach for one glass of water from your kitchen tap, it has passed through a whole system and processing that effectively deadens the water. Bottled water also has its cons. Trapped in plastic bottles, stored in dark places and sitting on store shelves under fluorescent lighting takes a toll. Dead water does not act particularly refreshing or revitalizing
I am so sorry about taking so long to add to my blog. I blame it on summer. You feel so lazy this time of year.
I am taking this from FITNEA. Hope it is very informative.
This is what everyone wants no matter your age of fitness level. This is 5 Myths About Getting A Flat Stomach.
1. DIET PILLS AND SUPPLEMENTS.
Well, diet pills and supplements can be quite tempting. There are many pills and supplements which claim to give you a flat stomach. However, you should not fall for it as there are no "MAGIC PILL" available on the market. In fact, diet pills and supplements are more likely to hurt your pocket than showing any results on your belly. Instead of popping a pill, it will be better to burn calories with intense exercise.
2. PACKAGED DIET PRODUCTS FOR BETTER RESULTS.
There are many packaged foods which are considered to be a solution for weight loss. Usually, such packaged products are packed with refine sugar. There are also some artificial ingredients which your body does not really need. Some ingredients in packaged foods don't lead to weight loss. In fact, they may have s high-calorie content. You should try to avoid packaged foods and stick to a nutritious diet. Whole grains can be a good choice.
3. AVOID CARBOHYDRATES FOR TIGHT ABS.
Many notions and misconceptions make you think that carbohydrates are bad for your health. However, if you are one of the people who believe this, it is quite unfortunate. You can eat carbohydrates while slimming down. As mentioned earlier, it is important to avoid packaged foods and stick with oatmeal, whole grains and brown rice. In other words, you should stick with wholesome carbs rather than giving up all carbohydrates.
4. EXTRA CRUNCHES FOR A FLAT STOMACH.
Extra crunches don't lead to tight abs. The truth is that everyone has ab muscles. They just stay hidden underneath a thick layer of fat on the stomach. If you want a toned look, you need to focus on burning the layer of fat that may be covering your belly. The key is to not obsess about crunches, but focus on burning fat.
5. STARVE YOURSELF TO GET A FLAT STOMACH.
At times, you may think that starving yourself is the only way to lose weight and get a flat stomach. Starving yourself is not only ineffective, but also dangerous for your overall well-being. You may think that severe calorie reduction may lead to better and quick results. It is important to understand that the human body is complex. As a result, starving yourself may disrupt your body's metabolism. This will only slow down results. It is important not to starve yourself, but eat wholesome meals after short intervals of time. Eating less may be the key to weight loss, but starving yourself is not.
I hope you all find this article very informative. We welcome comments and advice from you.
Have A Blessed Day.
The Mountain Creek Mercantile will be open July 4 for your shopping.
They have a few sales going and new item coming in daily. They are having a sale on purses 20% off. All the metal work like kitchen items and garden decor are 10% off.
They will soon be carrying organic vitamins, all kinds. She has organic fresh blueberries. They are from Gentry Farms in Gray Court. She has been selling out of them so you better hurry!!
She has started doing gift baskets. You select you items from the store (make sure you add PAMICO SOAPWORKS in) pay for them and she will put your baskets together.
Make sure you stop by and tell them PAMICO sent you.