Healthy Mediterranean Diet Recipes

How not to get fat during the holidays?

Wherever your holiday destination, you will encounter traps pounds: the frills on the beach with sangria in Spain, to pasta and gelato in Italy, they abound.

What advice to foil traps pounds during your summer vacation?




I do not let my water bottle!
Wherever I am, I always have a bottle of water in my bag it, beach, backpack or tote genre.

Because if I often drink water, it is more than obvious that I would not thirsty.
So Ill be less tempted by beer and / or soft drinks and / or ice of any kind that turn into pounds when multiplied!
Because they do not really quench me while I am obliged to drink or suck others.
Thus I might accumulate unnecessary calories sources kilos while water is zero calories.
In order not to miss, I have a supply of bottled water (in a cooler), in the trunk of my car. I filled at the tap of my holiday (or in my hotel room).

If I am in a country at risk, where hygiene is limited, I take tablets hydro clonazone, a chlorine-based disinfectant which is found in all pharmacists and I put one in each liter of water.


I think before I buy donuts!
"Beeeeeeiiiiiignets", "chiiiiichiiiiiis" I do not let me be the cries donuts vendors and frills on the beach.

Because, in my head, I make the film, not their conversion into pounds on my hips, but the course of these donuts to me, lying on the beach and awakened by the cries.

Hypersucrée the dough dipped in a very black frying oil because the oil is not changed often, non-gloved hands groped them several times (rolled in sugar, filled with apricot jam or Nutella, etc. .) before they arrive on the seller plateau, some of these unwashed hands after their owner is going to the bathroom, they seller periodically wipe the sweat dripping down his face, scratching his head, too handle many donuts as parts and ticket buyers and to top it all, a stay in the sun much conducive to the development of bacteria.

If my kids are calling me, I tell them that these donuts are full of germs and they will be very sick if they eat. It is not certain that I was lying to them.

I eat fruit before every meal!
Wherever I am, I always find a market and I buy fruit so as to always have on hand.

Regardless of the country or region where I am, its the season, there was fruit everywhere.

I eat before each meal, whether in a restaurant, at the beach, or elsewhere. Because fruits bring me what I need sugar to go up my blood sugar, and so cut me a devouring appetite too: I will eat less at meals, I will not have the temptation to feed me pasta or pizza.

For these fruits stay fresh, I store them in a cooler or I put a ice pack in my shopping cart or in my bag (near the water bottle).

In these fruits, I include tomatoes, especially cherry tomatoes, which are easy to eat wild.

In addition, this treatment brings me fruit fiber and also full of good antioxidants for my health, my skin and my tan.

I share!
And yes, share, that have reduced portions!

My pizza, my pasta, my risotto, my cassoulet, my paella, my sandwich with rillettes, my fried small fish, my lasagna, my tiramisu, my chocolate cake, my pancakes with salted butter, that is, -dire all fatty dishes and desserts, which I abused, will turn into pounds.

I share with my partner or a child or a friend. The usual portions are large enough everywhere for half Suffice it widely, especially since I do not have a great hunger since I ate fruit.

In addition, I would spend less money!

I lie pastis, ouzo, sangria!
And all the appetizers made of a mixture of alcohol and water. I Want a normal, I drink a sip or two and then I added water or ice.

So this aperitif last longer me. I have the nice little shot of alcohol during the first mouthfuls and then, Ill stay in unison with my companions drink, enjoying the pleasant, relaxed, friendly while refreshing me safely pounds (and alcohol test if I drive).

If I take a glass of wine, I add ice cubes and I often renewed. Well, Ill end up drinking flavored water, but the wine, it was still not a Petrus initially.

But if I really want to limit alcohol or book only for meals, I choose a fruit juice, lemon juice, tomato juice or mocktail.

I never skip breakfast!
Even if I wake up late because I partied the night before until the point of time, I still have my breakfast, even reduce my amount of bread, so even when a power lunch or two hours later.

Otherwise, I will unbalance the whole day and I will not feel good. I have a craving or Ill be hungry for lunch, I eat too much and Ill be comatose throughout the afternoon.







I work with mini-portions!
Buy small ice cream bars, small glass jars, cheeses (Boursin, Babybel, Laughing Cow) mini-portions, small packets of biscuits, crisps etc ...

So I deprive myself of anything, but as I have less to hand, I eat less.

At a barbecue at friends or when Im going to use the buffet my vacation club, I only take small portions.

And I choose a dessert plate. That way I will not be tempted to cram in too much stuff that Ill have to eat because I do not want to spoil the food, especially if Im in a country where everyone does not have enough to eat.

If I feel that I really still hungry (really, really? I take the time to ask me), Ill refill. But first, I also ask myself the dessert: do I still have enough appetite to enjoy it?

I always eat slowly!
Because I know that if I eat slowly, I let my brain time to trigger the satiety process, and thus, I will stop eating when I am really satisfied.

And even if I am the last to finish my plate at a restaurant!

So, I will never eat beyond my energy needs and never venture to garner pounds on vacation.


... And all these good intentions added every day, will turn into pounds avoided.

Weight gain is not inevitable!

One can, with simple steps and common sense, not fat and even lose weight.

Just eat less fat, less sugar and chew everything you eat ...


To eat less fat
Manage fats:
Good average dose: 10 to 20 g of butter and 1-2 tablespoons of oil per day.

What tricks for cooking light?

Equip your oil bottle with a pouring cap.
Use a tablespoon to assay the salads.

Discard the fat from the vessel after browning of food and thus continue cooking.

Degrease the meat before or after cooking.

Cook vegetables stewed in their water content, fat but with a spoonful of water.

Do not flood the vapor vegetable oil or butter.

Cook roasts and baked fish, fat-free body.
Or coat them with a mini quantity brush.

Do not accumulate in fat-rich foods during a meal.

Charcuterie input?
Dairy dessert rather than cheese.

Delicatessen Trade?
As little as possible: all are too fat.

Flat house sauce?
Steam vegetables or potatoes or plain rice or plain pasta garnish earth: they shall by seasoned sauce dish, no need to put butter.

Fried: 1 time per week maximum.

Hearty breakfast?
Then make a light dinner.


To consume less sugar
Quellles tips to avoid sugar?

Drink water:
It was she who refreshes best.
And sugary drinks very rarely.

A dairy and fruit perfectly finish a meal.
Another dessert (desserts or pastries), its not every day!
And in this case, a house dessert is cheaper than trade. Prepare it with half the amount of sugar the traditional recipe.

Enjoy a sweet product, chocolate or otherwise, by letting it melt in your mouth never nibble at full speed.
Pay attention to what you eat without being distracted (e) something else: TV, conflicts table.

Spend at least 20 minutes at each meal.

Do not swallow a mouthful if it does not become soft, almost liquid.
Take time to chew, even the naturally soft foods like pasta, rice.

Ask your cutlery down between bites to cause you to eat slowly.

Combine soft foods and hard foods.
For example, add a chopped apple in a plate of cheese, croutons in a soup.

Eat vegetables with every meal.
Cook them al dente, so they stay crunchy and you need to chew.

Use small portions.
Do you back for seconds if you still really feel like eating.
But think about what comes next in the menu.

At the restaurant, never order the dessert before the meal.
If youre full, youll have (e) to eat anyway.

Always eat at the table, never standing or walking in the street.

In case of sandwich: ask yourself somewhere on a bench or a bistro table and eat your sandwich slowly.
Choose the base of bread or baguette harder to chew the soft panini.

In case of hamburger: Choose lower fat without cheese.
Chew each bite.

Eat at least 50 grams of bread at every meal.

If gnawing hunger that encourages binge, eat a piece of bread in the chewing well.

If want to eat between meals, ask yourself the question: "Do I really hungry?".
If the previous meal was hearty and savored slowly normally, the answer will be no.
If it has been more or less retracted, eat very slowly fruit, biscuits, bread or even a sweet bar, and drink a large glass of water at the same time.

The TV has a very significant impact on our weight. Many studies show that the more you watch television, the more one is overweight.

People watching TV five hours a day are 5 times more likely to be overweight than users in less than 2 hours per day (1). And again, it does not compare to abstainers!

Already more than 2 hours per day, the risk of overweight increased by 55% (2).

In his book both funny and extremely serious, "TV Lobotomy" Michel Desmurget back on the harmful effects of television.
Television gives us a taste of "junk food"
Television commercials create an appetite for fatty and sugary foods that will persist into adulthood.


An adult who was raised under the gaze of the TV will be all his life preferentially attracted to these foods and will make an effort to eat a balanced manner

Television prevents us from burning calories
It seems clear that to remain slumped in front of the TV is less energy than jogging. But there is worse.

Watching TV is spending less calories than sitting doing nothing!

A person lying on a sofa watching TV without scratches, exchange posture, looks up, in a word, all the same moves a little. If she watches television, mesmerized, she puts all his muscles at rest.

Television weakens muscles
If viewed several hours a day, the immobility time watching television prevents the mobilization of our muscles.

Muscle mass of a fan of TV is less. His body consumes far fewer calories, since the muscle, even at rest, consumes power, even if only to get some fresh air. Weak muscles consume very few calories.


The more we watch television, and eat!
Stay in front of the small screen prompts to eat (6). This was even encrypted and an hour of television per day increases food intake by 167 calories per day. Hence taking unwanted pounds.

We know for example that 90% of 3-8 year-olds consume solid foods or sugary drinks watching the small screen.

Watching TV, eat more fat and sweeter
* Before a movie or information, the more you eat, and worse, worse.
More meats we eat, fried foods, pizza, sweets or snacks, and less fruit and vegetables

* Watching television, the more we eat
A meal  in front of the small screen is always more calories, on average, 260 calories more

Day 320.

psst. Make these potatoes. You wont be sorry.

This is one of those recipes where I wonder if the crockpot is really necessary, or is it just being used to keep the potatoes warm. You have to use the stove to boil the potatoes, and then you smash them with the cream cheese and the sour cream.

I suppose you could argue that the crockpot isnt necessary, but I used it. Because it makes me happy, and thats what I do.

These potatoes are too good to not share, and Ill let you be the judge about whether or not the crockpot is a necessary tool.

The Ingredients.

--5 pounds of red potatoes
--1 block of cream cheese, room temperature (8 oz. I used light)
--1 cup sour cream (I used light)
--1 chicken bouillon cube (EDIT: in the photo up above I used Knorr, which does contain MSG. I have since learned about Better than Bouillon, which I can find in my local grocery store and is MSG-free.)
--1/2 cup of water, reserved from boiling the potatoes
--1 tsp garlic powder
--1 T dried parsley

The Directions.

Wash and peel the potatoes, leaving the skin on some if desired. Cut in quarters to quicken boiling time. Put the pieces into a large pot and cover completely with water.

Bring the potatoes to a boil on the stove top. Boil rapidly for 10-20 minutes, or until potatoes are fork-tender.

Scoop out 1/2 cup of the water from the pot. Add the bouillon cube to the water. Drain the potatoes, and return to pot.

Open the cream cheese and put into the pot with the hot potatoes. Add sour cream. Pour in the water with the bouillon cube, also. Add the parsley and garlic powder.

Mash with a potato masher. If you dont have a masher, the way that I seem to not, you can use a wire wisk. Itll work just fine.

After smashing well, scoop the potatoes out of the pot and place into a 4 to 6 quart crockpot. Cook on high for 2 hours, or on low for 4. Can be kept on warm indefinitely. After two hours on high, my potatoes got a bit crusty on the top and edges.

They were divine.

The Verdict.

So very good. My kids seemed to have thought that these were spicy (makes no sense whatsoever) and werent thrilled with the bits of skin I left on. I like a bit of skin, and so does Adam, but apparently the kids find it highly offensive.

I gave a quart to our friends, and they loved them. I will make these for Thanksgiving.

In addition to the cardiovascular benefits, anti-cancer effects and Alzheimer disease anti, know that Mediterranean food also decreases by 30% the risk of depression ...
Heres another argument to get you to go to the Mediterranean diet.



What is the relationship between depression and the Mediterranean diet?
The relationship between depression and the Mediterranean diet has been shown from a population of 10,000 adults followed for 4 years.

According to their eating habits, they were divided into 5 groups, with the two extremes, a diet that was closest to the Mediterranean diet and a diet that walked away from the most.

Thus, this first food mode is based on a large consumption of fruits, vegetables, fish, nuts, olive oil, etc., while the other included instead of processed foods, fried foods, meat, refined grains, dairy, sugary desserts ...

Late in the study, 480 cases of depression were diagnosed.
It is thus found that a diet high in processed products, that is to say the opposite of the Mediterranean diet is associated with a 58% increase in the risk of depression. Conversely, the closest to the Mediterranean diet feeding reduces the risk of depression by 30%.

How to explain this link between mood and Mediterranean diet?
It is possible that the effects are due to the richness in antioxidants, folate, omega-3 unsaturated fatty acids.

The 10 characteristics of the Mediterranean diet :

1. Significant portion of fruits and vegetables. 
2. High intake of legumes and seeds. 
3. Olive oil consumption but low intake of animal fats. 
4. High intake of whole grains. 
5. Common herbs and spices. Use 
6. Moderate to high consumption of fish. 
7. Low consumption of meat, especially red meat. 
8. Moderate intake of dairy products. 
9. Moderate wine consumption. 
10. Friendliness meals.

Day 223.

I love wings. I used to think that my love of wings was limited to those of the Buffalo variety, but in the past year or two my love has grown. I will gladly order a sampler appetizer platter of wings, or skip the pizza when out and stick just to the wings.

Ive made teriyaki wings this year, and some sweet and spicy. Yesterday, I felt like Hoisin.

The Ingredients.

--2-3 lbs frozen chicken wings or drummettes
--1/2 cup prepared Hoisin Sauce (or your own, recipe down below)
--1/4 cup honey
--4-5 garlic cloves, smashed and chopped
--1 inch of ginger, peeled and grated
--1 T sesame oil

Homemade Hoisin Sauce

4 T of soy sauce (La Choy and Tamari-wheat free are GF)
2 T peanut butter
1 T molasses or honey
2 chopped garlic cloves
2 t sesame oil
1 t hot sauce (I used Thai red chili paste; Tabasco or similar would work)
1/8 t ground black pepper

The Directions.

I used a 4 qt round crockpot for this dish. It was a perfect size.

Dump chicken into crockpot. Add the Hoisin sauce, honey, garlic, ginger, and sesame oil. Cover and cook on low for 7-8 hours, or on high for 4-5. Stir well to mix flavors.
Cook on high for another 30 minutes.

The Verdict.

These were great! I love chicken wings.
My three-year old ate 7 or 8 and asked for me to make them for her birthday.