Diet and Health




Mediterranean diet

The traditional way of eating in the southern Mediterranean has recently been shown to contribute to a longer, healthier life and following the Greek, Spanish and Italian models can help weight loss, too.

The Mediterranean diet is rich in fruit, vegetables, and fiber, it contains plenty of starchy foods, usually whole-grain varieties; it is high in good monounsaturated and polyunsaturated fats, and low in saturated fat; sugary, processed foods and snacks are eaten very rarely. No wonder it ticks so many boxes as a nutritionist’s ideal diet! The typical day’s eating menu is:

Fresh fruit
Bread yogurt

Salad dressed with olive oil
Bean and tomato soup

Fish stew
Roasted vegetables
Piece of cheese
Fresh fruit

Water, black coffee
Glass of red wine

Grilled vegetable kebabs

Eating out is quite easy as Mediterranean diet menu plan is very popular, indulgent foods, like fish, vegetables, pasta, salads with olive oil and red wine, are recommended as part of the diet, perfect in a Mediterranean style diet and good for you, too. A Mediterranean diet can help heart health as well as weight loss. Portion control is needed to avoid overeating oil-rich food. A traditional Mediterranean lifestyle is very active: doing plenty of exercises is strongly recommended.



Calorie burned walking

We all know that walking is the simplest workout. Irrespective of your age and gender, walking could help you to melt the excess fat in your body with minimal hassles. However, not many of us know the exact amount of calories we could lose by walking. The walking speed and the distance covered helps to calculate the number of calories burned during the exercise.

Your body weight and the distance covered are the main variables used for measuring the amount of calorie burned walking. Your walking speed is the third variable used for estimating the total amount of energy consumed while walking. The effort taken walking with weights on the ankle or on the back or climbing up stairs or walking on an upward incline is the fourth variable. However, it is difficult to determine the effort factor.

The following formula will help you to measure the calorie diet used while walking: BODY WEIGHT IN POUNDS x DISTANCE x 0.53

The above formula estimates that you are brisk walking or walking at an average speed of 3 miles per hour. Therefore, a 160 lbs woman will burn about 84.8 calories walking a mile at an average speed of 3 miles per hour. You can even measure the number of steps to calculate the total distance covered while walking. On average, it takes about 2000 steps to cover one mile. You must burn 3500 calories to burn 1 pound of fat. If you want to lose one pound in a week, you must burn 3500 extra calories.



  • 1/2 cup low fat yogurt
  • 1 tbsp dijon style mustard
  • 1/2 tbsp each dried fines herbs and litehouse salad herbs, or whatever you prefer
  • 1/3 cup dry sherry
  • 1 to 1 1/2 cups bite sized veggies (like zuchinni and carrots, or frozen veg mix)
  • 6 to 8 oz mushrooms, sliced or 1 can artichoke hearts
  • 1 tbsp olive oil
  • 1 tsp garlic paste or chopped garlic (or more if desired)
  • 1 pinch cayenne pepper (optional)
  • 12 oz cooked bite size chicken
  • 3 to 5 chopped green onion (optional)

Mix together yogurt, mustard, dried herbs – set aside. Spray non-stick pan with oil, heat till hot. Put in oil and garlic and veggies and cook till still slightly crisp. Add chicken and sherry. Heat until chicken is hot and sherry is mostly cooked away. Add yogurt mix, heat briefly.

Add onions and serve in a crepe or with your favorite starch



Feel free to play with any herbs and spices in this dish.

Ingredient       Calories    Protein
Lasagna pasta, 9 pieces, boiled to package specifications 1050.0 35.0
Tofu mori – nu lite firm, 1 box, broken up into a paste and drained 140.0 24.0
Lo fat cottage cheese, drained, 2 cups 400.0 56.0
99% fat free ground turkey breast 1 1/2 pounds 660.0 154.0
Trader joes rustica marinara or your favorite pasta sauce 30 oz jar (at 80 calories per half cup serving) 500.0 15.0
2 large eggs, lightly beaten 150.0 14.0
Lo fat mozzarela cheese 1 lb, grated 825.0 75.0
Parmesan cheese 1.5 oz, grated 150.0 14.0
Onion 2 cups, chopped 120.0 3.6
Optional additional ingredients – wine, basil, Italian dry herbs. Tabasco, crushed garlic all to taste Negligible Negligible

To drain cottage cheese and tofu, mix them together, put into a fine collander or cheese cloth, and let excess moisture drip out for about an hour, stirring ocaisionally. Pre heat overn to 350 degrees.

Brown the turkey and onion together in a non-stick pan until turkey is cooked through. You may need to add a small amount of water or wine to prevent the turkey from sticking or burning. Add optional additional ingredients to taste. Mix with pasta sauce and set aside.

Mix together eggs, tofu – cottage cheese mix. Add mozzarella and parmesan. Optional you can add fresh or dried chopped basil, 1 to 5 tablespoons and 3 to 10 cloves of fresh chopped garlic to this cheese egg mix for extra flavor.
Put 3 pieces of lasagna noodle on bottom of greased 9″ x 13″ baking dish. Put 1/3 of the sauce on top. Then evenly spread 1/3 of the cheese mix on top of that. Repeat twice.

Bake at 350 on the middle rack in the center of the oven about 40 minutes or until evenly golden brown and bubbling. Remove from oven and let stand 10 minutes. Slice, serve and enjoy.

Protein       Servings   Calories    Protein
21 g servings 18.6 214.8 21.0
28 g protein servings 14.0 286.4 28.0



  • 1 large head caluliflour, broken into small uniform size pieces
  • onion and garlic based dried herb mix, like fines herbs or your choice (I prefer litehouse salad herbs, can be purchased at albertson’s in the produce section)
  • 2 to 4 tablespoons soft cheese, like rondelais, or chevre goat
  • salt & pepper to taste

Add herbs to cauliflour and about 2 to 3 tablespoons water. Cook cauliflour in microwave until very soft and tender. Add soft cheese and use a stick blender to blend till smooth. Add Salt and Pepper to taste. Server hot with a little crumbled bacon if desired.

4 servings at about 75 calories each