Mediterranean Diet

The Mediterranean diet is encouraged by the traditional dietary patterns of Greece, Southern Italy, and Spain^. This diet include proportionally high consumption of olive oil, legumes, seeds, fruits, and vegetables, quite high consumption of fish, reasonable consumption of cheese and yogurt, moderate wine consumption, and low consumption of meat and meat products.

This diet is rich in monounsaturated fat and fibre.

The moderate consumption of red wine contributes to good health because it contains antioxidant.

 Although a big group of these foods contain high level of salt (links to high blood pressure) the diet has beneficial health effect, which is reflected by the high life expectancy in these countries.

Addition to the diet the life style; culture and physical activity, labour is very important.

The Mediterranean diet appears to be better than low –fat diet, it decreases the risk of cardiovascular disease by 30% more, lowers the cholesterol level and blood pressure.

Compare your diet to the Mediterranean diet:

Content of Mediterranean diet	Your  diet
Olive oil Seeds Nuts Legumes Fruits Vegetables Fish Cheese Wine Meat Meat products

How you  should improve your  diet eating more:

Nutritious meal for lunch

Ms H

It is a nutritious, easy to prepare and most importantly containing fresh ingredients.  This dish is suitable for vegans, vegetarians, people with lactose intolerance and coeliac patients. If you are over 50 this is the sustenance, which provides all of the essential minerals; potassium, calcium, iron, magnesium and vitamins; vitamin A , vitamin C, vitamin B-6, vitamin K  and in addition to these it is fortified with omega 3 fatty acids from the seeds.

Ingredients for 4 persons

Quinoa  cooked	1 cup,
Red onion chopped	1
Garlic  crashed	4 cloves
Red pepper sliced	1
Curly kale steamed	Big handful
Broccoli steamed	1
Asparagus steamed	4-5
Oyster mushroom sliced	6
Mixture of seeds roasted	½ hand
Coconut oil	2 tbsp
Lemon juice fresh	50ml
Turmeric	Up to your taste
Salt	Up to your taste
Pepper	Up to your taste

Method

Approximate cooking time of quinoa is 20 minutes. The basic cooking instruction: Add 1 cup of quinoa to 2 cups of water boil and simmer for 20 minutes.

Steam the asparagus, broccoli and kale together for 2 minutes.

In a bigger pot, I usually use wok, place the coconut oil onion, garlic and red pepper and fry them stirring continuously. Add the quinoa and the steam vegies then seasoning it with salt, pepper, turmeric and lemon juice.  On a little coconut oil roast the seeds and sprinkle them on.

Benefits of Hemp Seed for Burning Fat Naturally!

By Steve O'Connor  

Discover the incredible weight loss benefits of hemp seed, how to best prepare it and how much you should eat to get maximum benefit from hemp seed - one of nature's amazing fat burning foods.

Hemp seeds, nuts, oil And powder are vital for a fat-burning diet.

Many people have gravitated toward using hemp powder, oil, nuts, and seeds lately. You can find these products in supermarkets and health food stores because they are good for you.

Hemp - what is it and where does it come from? Hemp comes from the nut of the same name and it contains mostly oil.

Body builders and athletes like organic hemp powder because it contains a lot of good, muscle building protein.

Products made from hemp are green because of the high amount of chlorophyll it contains. Hemp seeds have a rich nutty flavor that gives them a delicious taste. Some people say hemp seeds taste like a combination of cashews and pine nuts.

Hemp seed is among those seeds with the lowest levels of saturated fats. Hemp in every form (powder, oil, nuts, seeds) is incredibly nutritious. It is a complete protein, chock full of essential oils in just the right combination for human consumption. Roughly sixty-five percent of the protein found in hemp seed can be digested by the body in raw form. Therefore, you can put hemp seeds in salads without the need to cook them. Hemp is wonderful to use in cooking (oil).

The chlorophyll found in hemp powder, oil, nuts, and seeds causes them to have a greenish hue. Chlorophyll promotes healing.

In hemp powder, oil, nuts, and seeds, the ratio of omega 6 and omega 3 fatty acids is about 4/1. This is just the right ratio to benefit the body and aid in the prevention of cancer and heart disease.

Hemp is great for athletes and bodybuilders because it boosts energy and builds muscles. Hemp powder, oil, nuts, and seeds provide a tremendous energy boost for everybody. Hemp is not just for body-builders. Go ahead and add hemp products to your fat-burning diet.

Preparation of Hemp Oil, Powder, Nuts, and Seeds

A cold pressed oil, hemp oil must be refrigerated to stay fresh. Heat destroys nutrients, so don't use it for sautéing. Hemp oil is wonderful when used in: salads, sauces, and smoothies. Add it a tablespoon at a time.

There is a downside to using hemp powder, nuts, oil, and seeds. They can be cost-prohibitive. The reason is that hemp must be imported. This is because it's related to cannabis, the prime ingredient found in marijuana.

Hemp is great for use in clothing, food products, and 25,000 other things. Hemp is not a drug or a habit-forming substance. You may become very attached to it, though, because it is quite tasty!

There are prepared salad dressings that contain hemp, or you can make your own. You can get granola that contains hemp. Adding hemp, hemp oil, seeds, and broccoli to hummus is quite tasty. In dips, sauces, soups & stews, breads & muffins, salads, or just as a snack, shelled hemp seeds are great.

Keep your hemp seeds in a cool, dry place. After the container has been opened, store it in the refrigerator, where it will keep for a few months.

Look into it and give it a try. Hemp is great to add your fat-burning diet.

How Much Hemp Oil is the Right Amount?

One tablespoon constitutes one serving.

The amount you need varies according to the recipe you are making. It could be a quarter cup or just a couple of tablespoons. Use the number of people you are serving as a guide.

A couple of scoops of hemp powder equals approximately 30 grams. This amount contains 115 calories and 2.8 grams of fat. There is no trans fat, about 0.4 grams of saturated fat, 2 grams of polyunsaturated fat, one 1/2 grams of Omega 6, and 1/2 a gram of Omega 3 fatty acids, as well as 0.4 grams of monounsaturated fat. There is no cholesterol, nor is there any sodium. There are about thirteen grams of carbohydrate. About half of this is dietary fiber. There are also about eleven grams of protein.

This is just one example of the many extraordinary Fat Burning Foods [http://107FatBurningFoods.com/?sjid=EZ] available - foods that will burn fat naturally, allowing you to lose weight whilst you eat! Discover over 100 fat burning foods at 107FatBurningFoods.com [http://107FatBurningFoods.com/?sjid=EZ] and start losing weight effortlessly.

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