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Mediterranean Lifestyle

Mediterranean Lifestyle . …..relax. Diet. The Mediterranean Diet is known to be the healthiest in the world. It is the best for preventing diseases such as stroke, heart attack, Dementia, Alzheimer’s and many more. The Mediterranean Diet includes: High consumption of virgin olive oil.

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Mediterranean Lifestyle

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  1. Mediterranean Lifestyle …..relax

  2. Diet • The Mediterranean Diet is known to be the healthiest in the world. It is the best for preventing diseases such as stroke, heart attack, Dementia, Alzheimer’s and many more. The Mediterranean Diet includes: • High consumption of virgin olive oil. • High intake of green, leafy vegetables, fruits, and legumes. • Non refined carbohydrates. • Consume fish three or four times a week. • Goats milk, cheese, and yogurt. • Only whole grain bread. • Three or four eggs per week. • Moderate consumption of meat and saturated fats. • One to two glasses of whine a day, preferably red with main meals. • Nuts for a snack. • Honey for sweetener. People bounded to the diet have a 70% longer life expectancy and 80% better quality of life supposing they do not smoke.

  3. Pyramid

  4. Healthy Everyday Habits The people induced into the Mediterranean culture believe in taking time to enjoy the simple natural things in life like the sun, cool breeze, or rain. It is the utmost importance to enjoy meals with family and friends Take a walk ever day. Make time for people you care about. Drink a lot of water and green tea. Turn everyday meals from refueling into a ritual for your senses. Cultivating balance in life.

  5. Yoga… Dance… Pilates… Jog… • It is very important to be physically active for a short period of time everyday. Taking out just 15-30 minutes a day is less time consuming and you’ll find yourself with more energy as you work it into your everyday schedule. • 15-30 minute work outs Make sure to change up your work out frequently!

  6. Background • The name Mediterranean is derived from the Latin word “Mediterraneus” meaning inland or in the middle of the earth. • This lifestyle and eating habits are based on the north coast part of the Mediterranean. • The first cook book was written for the Ancient Athenians, where meal times were pleasurable gatherings that nurtured the body and spirit. • Meal time is long because people do not stress as much over time and because of the importance of enjoying family and friends. • The weather is beautiful with short winters and long summers. • The Mediterranean Sea connects three continents including Europe, Asia, and Africa. • There is a variety of cultures and religions around the Mediterranean Sea some include Christianity, Jewish, and Muslim. • Tourism is hot because of the beautiful environment including the beautiful beaches.

  7. Life Expectancy by Country • Rank   CountriesAmount • # 1   japan: 73.6 years  • 2   Switzerland: 72.8 years  • # 3   Sweden: 71.8 years  • # 4   Australia: 71.6 years  • # 5   France: 71.3 years  • # 6   Iceland: 71.1 years  • = 7   Austria: 71 years  • = 7   Italy: 71 years  • # 9   Spain: 70.9 years  • # 10   Norway: 70.8 years  • # 11   Luxembourg: 70.6 years  • # 12   Greece: 70.4 years  • # 13   New Zealand: 70.3 years  • # 14   Germany: 70.2 years  • = 15   Finland: 70.1 years  • = 15   Denmark: 70.1 years  • = 17   Canada: 69.9 years  • = 17   Netherlands: 69.9 years  • # 19   Belgium: 69.7 years  • # 20   United Kingdom: 69.6 years  • # 21   Ireland: 69 years  • # 22   United States: 67.6 years  • # 23   Portugal: 66.8 years  • # 24   Czech Republic: 66.6 years  • # 25   Poland: 64.3 years  • # 26   Slovakia: 64.1 years  • # 27   Mexico: 63.8 years  • # 28   Hungary: 61.8 years  • # 29   Turkey: 59.8 years 

  8. Rosted Egg Plant and Feta Dip A healthy snack/appetizer recipe 12 servings about ¼ cup each Ingredients: • 1 medium eggplant, (about 1 pound) • 2 tablespoons lemon juice • 1/4 cup extra-virgin olive oil • 1/2 cup crumbled feta cheese, preferably Greek • 1/2 cup finely chopped red onion • 1 small red bell pepper, finely chopped • 1 small chile pepper, such as jalapeño, seeded and minced (optional) • 2 tablespoons chopped fresh basil • 1 tablespoon finely chopped flat-leaf parsley • 1/4 teaspoon cayenne pepper, or to taste • 1/4 teaspoon salt • Pinch of sugar, (optional) Preperation: • Position oven rack about 6 inches from the heat source; preheat broiler. • Line a baking pan with foil. Place eggplant in the pan and poke a few holes all over it to vent steam. Broil the eggplant, turning with tongs every 5 minutes, until the skin is charred and a knife inserted into the dense flesh near the stem goes in easily, 14 to 18 minutes. Transfer to a cutting board until cool enough to handle. • Put lemon juice in a medium bowl. Cut the eggplant in half lengthwise and scrape the flesh into the bowl, tossing with the lemon juice to help prevent discoloring. Add oil and stir with a fork until the oil is absorbed. (It should be a little chunky.) Stir in feta, onion, bell pepper, chile pepper (if using), basil, parsley, cayenne and salt. Taste and add sugar if needed. Nutrition Per serving: 75 calories; 6 g fat (2 g sat, 4 g mono); 6 mg cholesterol; 4 g carbohydrates; 2 g protein; 2 g fiber; 129 mg sodium; 121 mg potassium

  9. Seafood Couscous Paella Healthy Main Course Recipe 2 servings, 1 1/2 cups each Ingredients: • 2 teaspoons extra-virgin olive oil • 1 medium onion, chopped • 1 clove garlic, minced • 1/2 teaspoon dried thyme • 1/2 teaspoon fennel seed • 1/4 teaspoon salt • 1/4 teaspoon freshly ground pepper • Pinch of crumbled saffron threads • 1 cup no-salt-added diced tomatoes, with juice • 1/4 cup vegetable broth • 4 ounces bay scallops, tough muscle removed • 4 ounces small shrimp, (41-50 per pound), peeled and deveined • 1/2 cup whole-wheat couscous Preparation: • Heat oil in a large saucepan over medium heat. Add onion; cook, stirring constantly, for 3 minutes. Add garlic, thyme, fennel seed, salt, pepper and saffron; cook for 20 seconds. • Stir in tomatoes and broth. Bring to a simmer. Cover, reduce heat and simmer for 2 minutes. • Increase heat to medium, stir in scallops and cook, stirring occasionally, for 2 minutes. Add shrimp and cook, stirring occasionally, for 2 minutes more. Stir in couscous. Cover, remove from heat and let stand for 5 minutes; fluff. Nutrition: • Per serving: 409 calories; 7 g fat (1 g sat, 4 g mono); 103 mg cholesterol; 59 g carbohydrates; 0 g added sugars; 29 g protein; 10 g fiber; 584 mg sodium; 399 mg potassium. • Nutrition Bonus: Vitamin C (40% daily value), Selenium (43% dv), Vitamin A (15% dv), Iron (15% dv).

  10. Tiramisu Healthy dessert recipe 12 servings, 2/3 cup each Ingredients: • 8 ounces ladyfingers, (60 ladyfingers) • 1 cup water • 4 tablespoons brandy, divided • 1 tablespoon instant coffee (preferably espresso) granules • 2 tablespoons dried egg whites, (see Ingredient Note) • 3/4 cup sugar • 1/4 teaspoon cream of tartar • 4 ounces mascarpone cheese, (1/2 cup) • 4 ounces reduced-fat cream cheese, (Neufchâtel), softened • 1 cup chocolate shavings, (see Tip) • Confectioners' sugar, for dusting Preparation: • If ladyfingers are soft, toast them in a 350°F oven for 6 to 8 minutes. Stir water, 3 tablespoons brandy and coffee granules in a small bowl until the granules are dissolved. Brush over the flat side of the ladyfingers. • Bring 1 inch of water to a simmer in a medium saucepan. Combine reconstituted egg whites, sugar and cream of tartar in a heatproof mixing bowl that will fit over the saucepan. Set the bowl over the simmering water and beat with an electric mixer at low speed for 4 to 5 minutes. Increase speed to high and continue beating over the heat for about 3 minutes more. (The mixture should form a ribbon trail.) Remove the bowl from the heat and beat until cool and fluffy, 3 to 4 minutes. • Beat mascarpone and cream cheese in a large bowl until creamy. Add about 1 cup of the beaten whites and the remaining 1 tablespoon brandy; beat until smooth, scraping down the sides. Fold in the remaining whites. • Line the bottom and sides of a 3-quart trifle bowl or soufflé dish with ladyfingers, flat sides toward the center. Spoon in one-fourth of the filling and top with a layer of ladyfingers. Repeat with two more layers of filling and ladyfingers, arranging the fourth layer of ladyfingers decoratively over the top, trimming to fit if necessary. Top with the remaining filling. Cover and chill for at least 4 hours or up to 2 days. • Before serving, sprinkle the tiramis° with chocolate shavings and dust with confectioners’ sugar. Nutrition: Per serving: 216 calories; 7 g fat (4 g sat, 0 g mono); 29 mg cholesterol; 32 g carbohydrates; 4 g protein; 0 g fiber; 54 mg sodium; 47 mg potassium

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