Diet and Health




  • 1/2 cup choped dried fruit of your choice
  • 1/4 cup all fruit jam of your choice (I like apricot)
  • boiling water
  • 1/2 package frozen phyllo dough (4 oz) (cut dough log in half)
  • 2 tbsp granulated sugar
  • 1/2 cup chopped roasted nuts (almonds are good)
  • 1/2 tsp cinnamon
  • 1/2 tsp cardamom (optional)
  • spray oil (butter flavor is good)
  • pinch of salt
  • 1/4 cup lite sour cream or lo-fat plain yoghurt

Defrost phyllo dough as per directions on box. Handle as per directions also, always covering with plastic wrap and damp towel when not using immediately. You will not use all the dough in this recipe, but it is delicate and sometimes sticks together, so you will have some amount of waste when separating out the sheets of dough.

In a small bowl, put dried fruit and just enough boiling water to cover and set aside to plump up. Should take about 10 minutes or so. Drain the liquid off the fruit and add jam and stir to blend.

Mix sugar and spices (cardamom, cinamon) together in a bowl and set aside.

Lightly spray a small baking pan with oil, lay out one layer of phyllo sheets to make a square about 9 by 9 inches. You can piece the dough together if it breaks or tears, it’ll all stick eventually. Lightly spray dough with oil, and sprinkle 1/2 tsp of the spice and sugar mixture on top. Sprinkle about 1 tbsp nuts on top. Repeat this step twice more until you have 3 layers of phyllo, nuts, oil, and sugar/spice.

Carefully spread fruit and jam mix on top of the third layer. This is easier if you drop small spoonfulls over the surface and then spread them out evenly.

Do another 3 layers of phyllo, spice, sugar, oil on top of fruit. On the last layer use up all the leftover nuts, add an extra spray of oil on top, and sprinkle the pinch of salt evenly over the top.

Bake at 350 dgrees for about 15 minutes until it looks nice and crispy. It won’t look browned, but it’ll be done.

Mix 1 tablespoon of the sugar and spice mix with the yoghurt or lite sour cream. Set aside.

Remove from oven, cut into 4 to 6 pieces. Put a small dollop of the cream mixture on top and serve. Can be eaten either warm or cool.

Makes 4 – 6 servings



  • 2 cans chicken broth (no msg type)
  • 1/2 to 1 lb carrots, chopped fine or shredded
  • 1/2 large onion chopped fine
  • 1/4 to 1/2 tsp corriander + more for garnish
  • 1 tbsp olive oil
  • salt and pepper to taste
  • pinch of chipotle pepper
  • lite sour cream or yoghurt for garnish
  • balsamic vineagar

Saute carrots and onion in olive oil until soft and lightly browned. Add corriander, cook 2-3 minutes more. Add chicken broth and blend in blender or with stick blender. Heat. Add salt and pepper and chipotle to taste. Server with a small dollop of yoghurt or lite sour cream and a little sprinkle of corriander on top, with a few drops of balsamic vineagar.

Makes 2 – 4 servings



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.


Weight loss indicates the process of reduction of excess fat stored in the body. Different methods adopted for this process include physical training, medication and fasting. Which is the right method to get the weight under control is a question to be answered after considering the purpose for which he/she attempts to shed those extra pounds from the body.

Those who want to bring down their body weight to its desirable level for health reasons may resort to some medications as suggested by their physician. A lot of medicines that promise weight loss are now available in the market for these people. One has to understand the way these medicines work in the body before he attempts to use them. It is best to consult a qualified medical practitioner. It will help to avoid the medicines that bring undesirable health complications.

Some people go for crash and fasting diet method to achieve their goal. Fasting is a process where an individual deliberately refuses himself all food items excluding fluids or water. Many see fasting as an easy way to reduce maximum pounds from the body within a short period. Crash diets require an individual to follow a specific diet pattern continuously for two to seven days. The impact of fasting and crash diet on the body is something that should be understood by a person who resorts to these methods of weight loss. One has to consider his physical condition before he attempts to fast for the purpose of weight loss.