Mediterranean Diet and Digestive Health Specialist: Stella Metsovas http://stellametsovas.com Top Nutritionist Stella Metsovas Shares Mediterranean Diet Recipes and Lifestyle Programs for Optimal Digestive Health and Longevity Wed, 17 Sep 2014 15:40:52 +0000 en-US hourly 1 http://wordpress.org/?v=3.9.2 Daily Digestion: The Challenges behind Carbohydrateshttp://stellametsovas.com/daily-digestion-challenges-behind-carbohydrates-2/ http://stellametsovas.com/daily-digestion-challenges-behind-carbohydrates-2/#comments Wed, 10 Sep 2014 18:00:38 +0000 http://stellametsovas.com/?p=4632 It’s been the talk of the town for quite some time: low carbohydrate and weight loss. A recent study from the American College of Physicians tested obese people with a low-carb diet and found restricting “carbohydrates” is more beneficial than a low-fat diet for losing weight. I have a few opinions (and probably more than a few!) […]

The post Daily Digestion: The Challenges behind Carbohydrates appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
It’s been the talk of the town for quite some time: low carbohydrate and weight loss.

Low Carb Diet and Weight Loss

A recent study from the American College of Physicians tested obese people with a low-carb diet and found restricting “carbohydrates” is more beneficial than a low-fat diet for losing weight.

I have a few opinions (and probably more than a few!) regarding clinical studies who take otherwise unhealthy people and make them better by restricting ‘X’ (in this case, carbohydrates).

  1.  When the media gets ahold of scientific studies they tend to exploit the study causing confusions (in this case) around healthy versus unhealthy carbs.  The public becomes fearful of all things carbs, restricts, then binges back into their carb-party.
  2.  What did the subjects consume for X amount of years to become obese–clearly, not all carbohydrates are created equally.  Research is now showing that even your great grandparents have a say on how your genes showcase your health.
  3.  Why aren’t longevity studies of rural villages throughout the world being discussed?  Shouldn’t we use time-tested information on humans, health and longevity to guide us?

The fact remains: 95% of your health depends on your diet, and the source of carbohydrates can make or break your attempts at losing weight, keeping the weight off, and becoming lean.

In this article, I’m going to address starch metabolism and digestion–a key player in creating a common denominator for these low-carb studies and your deck of cards (aka, your DNA).  Please try and read through the complete article, I’ve really tried to tone down the biochemistry 101 lingo.

Digestion and Carbohydrates 

Digestion isn’t equal—in the land of nutrients not all are the same.

Carbohydrates can be particularly pesky—and it’s their cumbersome nature that may be behind the increase in global obesity. Each of us carries at least one AMY1 gene, which allows us to digest foodstuffs high in starch (think carbs). The original school of thought preached that we each carried 2 copies of the gene; research has recently found that number to be highly variable however.

AMY1 is responsible for allowing us to produce a salivary enzyme known as amylase: a key player in starch digestion. As our meals have shifted towards starch heavy fair, we’ve selected for a more copies—but not all of us have hopped on the genetic bandwagon.

Amylase is only one enzyme, AMY1 only one gene, what does it matter if you’re only carrying 1 copy?

Well, researchers at Imperial College London looked at the gene variables of citizens from Singapore, Sweden, France and the UK. They found that the fewer copies you had, the higher your risk of obesity.

In fact, a person with less than 4 copies of the gene was 8 times more likely to be obese than their counterparts with 9 copies or more. With each additional copy, a person’s chances of becoming obese decreased by 20%. Those with fewer copies also tended to be glucose resistant, so the gene’s presence (or lack thereof) may also be connected to the onset of other metabolic disorders like diabetes. This then, is one instance where more really is better.

Genetics, Amylase and Carbohydrates 

So what the heck is going on here?  Does the genetic card you’re holding get worse and worse throughout generations?  Do the genes get fired on with modern implications like processed carbohydrates (leave potatoes and rice out of this!), sedentary behavior, leaky gut, and so on?

While genetics can be an excellent predictor of the shape that we’ll find ourselves in, it certainly isn’t the be-all-end-all determining factor of our health and well-being.

Food is important, not just what we put into our bodies but what our mothers put into them as well. It turns out pregnant women’s diets have epigenetic effects on their offspring—meaning how they eat can cause heritable changes to your DNA structure.

If a mother happens to create a hyperglycemic environment during pregnancy by consuming processed foods and sugars, the environment in utero has a pronounced effect on the child’s “adiposity and metabolism”, according to Dr. Toni I. Pollin of the American Diabetes Association.

Don’t worry!  My mother had an addiction to chocolate mousse while pregnant with me and gained over 60-pounds. There was, in fact, a way for me to switch off my ‘chocolate mousse genes’ and live, what my doctor calls, the pillar of health. *P.S., mom was okay with me discussing her sweet addiction!

His research found that maternal nutrition could trigger a fetal epigenetic event that led to an increased chance of obesity and the onset of metabolic syndromes like diabetes.  The good doctor concluded that the findings bolstered the idea that nutritional counseling during pregnancy was far more important than previously thought. Malnutrition has an effect too.

In my article “Good Parenting at the Genetic Level: How your Diet effects your Family” I mention that famine in the Netherlands caused people born during the period to have a lifetime’s worth of health problems—all because their mothers didn’t have access to adequate nutrition while pregnant.

The good news about an epigenetic effect? Unlike changes to the sequence of your DNA they can be changed or reversed under certain conditions or in certain environments.  You can come back from the bad genetic cards you’ve been dealt—with proper nutrition.  See, I told you!

Reducing or eliminating your processed foods (especially if you suspect that you may be in short supply of the AMY1 gene) is one step of the Paleo-Mediterranean diet you can adopt.

Digestive Health 101 

Gut health is also key. As I noted before in my article “Gut Bacteria: The Unsung Hero”, there are specific strains of bacteria that aid in the digestion of carbohydrates—if we eat to cultivate their proliferation. “Simplified gut flora”—or flora we cultivate by eating large amounts of processed foods—has also been linked to obesity. If you think your cards are stacked against you, eating diversely and healthfully can aid in counteracting your chances of gaining weight in more ways than you originally assumed. To kick start gut bacterial diversity, I recommend imbibing probiotics or fermented veggies (think kimchi) to introduce new strains holistically—once there you can upkeep them by eating a variety of simple, healthful one-ingredient foods.

Or, you can take my Digestive Health Detox protocol I’ve been using successfully for over 10-years in private practice to see just how sensitive you are to starch and sugar based carbohydrates.

21 Day Digestive Detox

The power of gut bacteria is incredible—as such it’s time we bulk up those strains! To do so we need to stop focusing on calorie restriction and start focusing on what we’re actually bothering to chow down on. As I mentioned before probiotic is the way to go (and not the powder, whole foods are best); it can be as simple as eating more yogurt or trying sauerkraut (or the aforementioned kimchi!).

Genetics are important, there’s no bones about it—but they don’t have to be some harbinger of metabolic doom. You can take your phenotypic destiny and alter it; there are a variety of ways to go about this.

Finally, as a diet for a lifetime, my Paleo-Mediterranean approach takes the best of several worlds and melds them together for optimal gut health, and ultimately, optimal overall health. It’s often said that “if it ain’t broke, don’t fix it”—ancestral eating like the Paleo and Mediterranean diet is time tested and time approved, so if you are what you eat—eat well and be well, just like your ancestors and their diet intended!

The post Daily Digestion: The Challenges behind Carbohydrates appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
http://stellametsovas.com/daily-digestion-challenges-behind-carbohydrates-2/feed/ 0
Greece: Resilience and the Art of Bouncing Backhttp://stellametsovas.com/greece-resilience-art-bouncing-back/ http://stellametsovas.com/greece-resilience-art-bouncing-back/#comments Wed, 20 Aug 2014 14:52:56 +0000 http://stellametsovas.com/?p=5088 Greece has been facing a lengthy 6-year recession, and is the country with the highest unemployment rate in the entire EU—according to the European Union’s Eurostat database. Despite this, the Greeks have been making a comeback and are as resilient as ever. As a proud Greek-American, with a soft spot for how they’re managing a […]

The post Greece: Resilience and the Art of Bouncing Back appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
Greece has been facing a lengthy 6-year recession, and is the country with the highest unemployment rate in the entire EU—according to the European Union’s Eurostat database. Despite this, the Greeks have been making a comeback and are as resilient as ever. As a proud Greek-American, with a soft spot for how they’re managing a “come back” I’ve provided a clear-cut explanation of the situation in Greece below.

The Current Economic Situation:

Eurostat has been assessing the state of the European Union economy and recently released their 2014 report. As of March Greece has the highest unemployment rate in the EU at 26.8%–followed closely by Spain. Even more alarming is their unemployment rate among young adults (25 and under)—at 57.7%.

The country’s state isn’t without silver linings however. The Global Competitiveness Report released by the World Economic Forum revealed this year that Greece has moved up to 91/148 countries—increasing their global competitive edge. The report notes that “Greece has started to show improvements in a number of other areas….Slight improvements are seen in the country’s institutional environment, the efficiency of its labor markets, and technological adoption.” Furthermore the report states that Greece has a number of strengths it can monopolize on; including a “reasonably well educated workforce that is adept at adopting new technologies.” At the moment, they just need access to financing. Financing may eventually become available: the Bank of Greece expects the economy to expand by 0.5% and finally break through the 6 year recession.

The Growing “Fix”

The path to a potential boom is being led by the young adults with the excellent education and ability to adapt—the good they’re peddling: the classic Mediterranean diet; with great success. They’re taking their passion for their ancient way of eating and sharing it with the world.

To witness this passion one need only to look at Athinagoras Kostakos who may only be 30 years old but he’s cooking like an old soul: Kostakos’s culinary home at Bill and Coo Hotel, Mykonos, Greece, uses local recipes, ingredients and folklore to provide culinary treats with ancient roots. He may well become Greece’s version of France’s Paul Bocuse—the man responsible for bringing a “nouvelle” twist to “classique” cuisine.

Athinagoras Kostaskos Bill and Coo

Of his Chef—and the current state of affairs—General Manager of the Bill and Coo Hotel, Panagiotis Sopiadis puts it succinctly: “It is during the difficult times that we appreciate and respect our tools and efforts. Greece as a brand name is stronger than ever and it is our responsibility to keep it this way providing our best characteristics hospitality and culinary services.” Kostakos is not alone in his pride—young Greek entrepreneurs throughout the country are finding ways to export Greek staples. With innovative young chefs and entrepreneurs on the rise, it’s easy to see Greece’s future is bright. Products from the likes of Mario Batali and Gordon Ramsey (other foreign super chefs) are popular around the world and so are the types of food they tout.

The United States (among other regions) is receptive to this dietary “exportation”: Dr. Artemis Simopoulos author of “The Omega Diet” led a culinary team to Capitol Hill in 2013 to extol the virtues of the Mediterranean diet in correlation with the “Let’s Move!” program started by Michelle Obama.

The event was planned by the Hellenic Caucus with the aim to raise awareness about of the myriad health benefits of the traditional Greek diet and strengthen and promote the exportation and trade of all the healthy food products these young super stars are providing. One of the attending chefs noted “This event will show that eating healthier doesn’t mean sacrificing flavor. The Greek Mediterranean Diet can play a big role in promoting a healthier lifestyle.” Indeed, with the Mediterranean diet eating well has never been so tasty.

The Hellenic Caucus isn’t the only group that recognizes how special Mediterranean eating is. UNESCO listed The Greek Diet as an “intangible cultural heritage of humanity” in 2010 stating it needed to be recognized “as a great contribution to the World, for the population’s health, quality of life and well-being.”

Conclusion:

There’s no question that Greece has been through some rough times—but there may well be a light at the end of the tunnel. The Bank of Greece, World Economic Forum, and European Union Eurostat seem to agree. If the young culinary-mind Grecians have anything to say about it, there certainly will be. As a proponent of Greek eating, and a proud Greek American myself, I’m thrilled they’ve started to benefit from all the greatness provided by the Greek Diet—and not just healthfully!

Originally feature in the Pappas Post 

The post Greece: Resilience and the Art of Bouncing Back appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
http://stellametsovas.com/greece-resilience-art-bouncing-back/feed/ 0
Greek Salad with Chocolatehttp://stellametsovas.com/httpstellametsovas-comgreek-salad-chocolate/ http://stellametsovas.com/httpstellametsovas-comgreek-salad-chocolate/#comments Fri, 15 Aug 2014 17:35:28 +0000 http://stellametsovas.com/?p=5079 Greek Salad with Chocolate 

The post Greek Salad with Chocolate appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
Greek Salad with Chocolate 

The post Greek Salad with Chocolate appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
http://stellametsovas.com/httpstellametsovas-comgreek-salad-chocolate/feed/ 0
Greek Salad with Chocolate (VIDEO)http://stellametsovas.com/greek-salad-chocolate/ http://stellametsovas.com/greek-salad-chocolate/#comments Fri, 15 Aug 2014 16:29:04 +0000 http://stellametsovas.com/?p=5069 I love easy Greek recipes.  Not only are they my go-to when life can get hectic, they’re bursting with those flavors and nutrients I keep talking about. The culinary innovations taking place in Greece right now shocked me beyond belief.  Next week I’ll publish an article on what fascinated me most about the entrepreneurial spirit Greeks have collected […]

The post Greek Salad with Chocolate (VIDEO) appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
I love easy Greek recipes.  Not only are they my go-to when life can get hectic, they’re bursting with those flavors and nutrients I keep talking about.

The culinary innovations taking place in Greece right now shocked me beyond belief.  Next week I’ll publish an article on what fascinated me most about the entrepreneurial spirit Greeks have collected through their recent hardships.

Tomatoes always come to my mind when I think of summer.  Doesn’t matter where I’m at, Greece or the United States, a Greek salad is a must during the warm, sun-soaked days of summer.

Enjoy~

Stella

The post Greek Salad with Chocolate (VIDEO) appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
http://stellametsovas.com/greek-salad-chocolate/feed/ 0
Greek Yogurt Recipes: The Sundae (VIDEO)http://stellametsovas.com/greek-yogurt-sundaes/ http://stellametsovas.com/greek-yogurt-sundaes/#comments Fri, 01 Aug 2014 16:01:22 +0000 http://stellametsovas.com/?p=5047 You know me, I’m always thinking of ways to make unhealthy Westernized foods healthier by using the Mediterranean diet as a template. One rather warm late afternoon, I found myself craving a tiny bit of sweet and the watermelon wasn’t going to cut it.  I instantly thought of my beloved gelato. So then I asked myself: […]

The post Greek Yogurt Recipes: The Sundae (VIDEO) appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
You know me, I’m always thinking of ways to make unhealthy Westernized foods healthier by using the Mediterranean diet as a template.

One rather warm late afternoon, I found myself craving a tiny bit of sweet and the watermelon wasn’t going to cut it.  I instantly thought of my beloved gelato.

So then I asked myself: why not take a traditional desert like the ‘sundae’ and create its perfect twin, The Greek Yogurt  Sundae!

 

The post Greek Yogurt Recipes: The Sundae (VIDEO) appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
http://stellametsovas.com/greek-yogurt-sundaes/feed/ 0
What to Use to Make Good Protein Shakeshttp://stellametsovas.com/what-to-use-to-make-good-protein-shakes-video/ http://stellametsovas.com/what-to-use-to-make-good-protein-shakes-video/#comments Tue, 17 Jun 2014 10:15:02 +0000 http://stellametsovas.com/?p=3074 Hi, my name is Stella Metsovas, and today we’re going to talk about what you should use to make a good protein drink. Who doesn’t wanna make the best protein drink possible? Whether it’s for athletic performance, general health, or weight loss, the ingredients you use can either be the best, or maybe not so […]

The post What to Use to Make Good Protein Shakes appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>

Hi, my name is Stella Metsovas, and today we’re going to talk about what you should use to make a good protein drink.

Who doesn’t wanna make the best protein drink possible? Whether it’s for athletic performance, general health, or weight loss, the ingredients you use can either be the best, or maybe not so great.

A good protein drink contains about 15 to 25 grams of protein per serving. You really don’t need more than 25 grams. In fact, for the moderately active lifestyle, your body doesn’t require more than approximately 15 to 20 grams per serving.

Include sources of protein, like whey, brown rice protein, or egg protein as my top three picks. Make sure the ingredients listed on the back are very few, if anything more than the leading ingredient. I also recommend switching up your protein powders by manufacture, and even the sources to add some variety. When you’re ready to blend the ingredients together, for a protein drink, use clean burning fats, as well, like coconut milk, so the drink is nice and frothy.

Read more: http://www.livestrong.com/video/1007465-use-make-good-protein-drink/#ixzz2kf7G4eSl

The post What to Use to Make Good Protein Shakes appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
http://stellametsovas.com/what-to-use-to-make-good-protein-shakes-video/feed/ 0
Healthy Quick Meals: Cauliflower Fritters Recipehttp://stellametsovas.com/cauliflower-fritters-recipe/ http://stellametsovas.com/cauliflower-fritters-recipe/#comments Mon, 16 Jun 2014 17:23:12 +0000 http://stellametsovas.com/?p=5009 Here’s my next culinary goal:  I’m going to try and change your mind on how you view cauliflower. Cauliflower is one of the most versatile, texture-building ingredients you can use in cooking really good food.  This particular recipe can be served as a patty, or Michelin star worthy appetizers (hey, doesn’t hurt to dream a little!), cut […]

The post Healthy Quick Meals: Cauliflower Fritters Recipe appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>

Here’s my next culinary goal:  I’m going to try and change your mind on how you view cauliflower.

Cauliflower is one of the most versatile, texture-building ingredients you can use in cooking really good food.  This particular recipe can be served as a patty, or Michelin star worthy appetizers (hey, doesn’t hurt to dream a little!), cut into little bite size rounds topped with micro-greens and chèvre (the fancy French name for soft goat cheese) crumbles.

My favorite way of serving these friendly (and most diet approved) fritters is with a bitter green like arugula or radicchio.

The post Healthy Quick Meals: Cauliflower Fritters Recipe appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
http://stellametsovas.com/cauliflower-fritters-recipe/feed/ 0
Fun Facts: What you didn’t know about your Digestive Tracthttp://stellametsovas.com/fun-facts-didnt-know-digestive-tract/ http://stellametsovas.com/fun-facts-didnt-know-digestive-tract/#comments Wed, 04 Jun 2014 14:54:25 +0000 http://stellametsovas.com/?p=4425 Your digestive tract doesn’t just take up a good chunk of your abdominal cavity, it also holds down the fort in several areas of your life. Most of us recognize our GI tract as a “purveyor of nutrients”, what we fail to realize however is everything else it does. If the average Joe really knew […]

The post Fun Facts: What you didn’t know about your Digestive Tract appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
Digestive System FactsYour digestive tract doesn’t just take up a good chunk of your abdominal cavity, it also holds down the fort in several areas of your life. Most of us recognize our GI tract as a “purveyor of nutrients”, what we fail to realize however is everything else it does. If the average Joe really knew all that our colloquial “stomach” did for him he’d probably take his diet quite a bit more seriously. After all, choosing what you eat each day is one of the easiest ways to have a huge impact on your health and wellbeing—you could be in control! If you don’t believe me, take a look at the 5 major roles the GI tract plays in your life listed below. It may just make you reconsider:

Digestive System Facts 

1. Fermentation and Hydrolysis of Nutrients—this is a no-brainer; our GI tracts break down food into nutrients for us, what’s the big deal? It turns out that most of the organic compounds we ingest (in the form of food) do not react readily with water (the first and most important step in hydrolysis/the breakdown of our sustenance). Thankfully, our GI’s provide us with enzymes (think: lactase, lipases, carbohydrases etc.) to help get the party started.

A lack of these enzymes results in an “intolerance”, think of your lactose intolerant friends who’re naturally low on lactase and thus have trouble imbibing dairy products. Help your gut out by knowing your limits. Can you eat dairy? Gluten? No? Then steer clear so your guy can focus on making sure you’re operating optimally, rather than “scrambling” to handle the chaos you’ve just incited.[1]

2. Immune System Regulation—yes, you read that right! Your gut is a true champion of your health. It houses plenty of your protectors—especially the antibody known as IgA. According to Frontiers in Immunology IgA is a major player in defending against rotoviruses (the most common cause of severe life threatening diarrhea).[2] WebMD notes this type of antibody is meant to protect the body from foreign substances that may be introduced.[3] Food is foreign, and can carry all sorts of deadly pathogens if we’re not careful—your GI works hard to ensure stray bugs are squashed before any real damage can be done. The composition of your gut bacteria also plays a factor in keeping you healthy. According to Revista de Gasteroenterologia de Mexico our microbiotas have been deemed “essential for correct body growth, the development of immunity, and nutrition”.

Disruption or alteration of the microbiota has been linked to asthma, obesity, irritable bowel syndrome, non-alcoholic fatty liver disease and Celiac disease.[4] Clearly what you eat has a direct effect on how well you are.

3. Barrier against pathogens—this point goes hand and hand with #2 above. Your gut doesn’t just play host to immunological actors, it is one. According to the December 2013 issue of Immunology the GI tract consists of “a vast array of immunologically active structures and cells”.Lined with epithelial cells (akin to what your skin is made of) capable of immunological surveillance and responses, your gut has a variety of structures that make it “smart”.

Recognition, removal, and even the ability to determine whether an anti-inflammatory or an inflammatory response is best are all abilities of the gut. With such a wide variety of “barrier cells” and responses, most pathogens don’t ever even make it out of your tract to do you harm in the first place.[5]

4. Angiogenesis- According to Dr. William Li M.D. co-founder of the Angiogenesis Foundation, angiogenesis is the growth of new capillaries (blood vessels) in the body and is used all the time by the body for healing and reproductive processes. Abnormal blood vessel growth has been linked to serious ailments like cancer, diabetic ulcers, cardiovascular disease, stroke and age related blindness.[6] Angiogenesis of the GI tract specifically, prevents major injury (like those peptide ulcers) from getting out of hand.

Dr. Paul B. Eckberg a Stanford Infectious Disease Specialist notes that our “endogenous gastrointestinal microbial flora” not only helps prevent “endothelial damage” and “regulates fat storage” but also stimulates intestinal angiogenesis![7] What you eat becomes more important than ever, as it fosters what kind of microbiota flourishes within you and that has a direct effect on your body composition and the health of your gut—and you!

5. Gut Development—this may seem like a strange one, but it does make sense. This time we’re talking about your colloquial gut—your belly.  I mentioned above that research shows your microbiota have an impact on your body composition. Well, it turns out that microbiota is heavily fostered by your environment (your surrounds and even what you eat).

Dr. Chana Palmer of the Canary Foundation examined the developing microbiotas of newborn infants. Each was vastly different as time passed, except for the dizygotic (fraternal) twins. Though genetically only as similar as the average brother and sister, their similar exposure and diet (milk from the same mother) produced “strikingly parallel…patterns” in their gut.[8] “You are what you eat” may be a truer saying then we previously thought.

Your GI tract is a super hero. It works hard for you, but it can’t operate optimally without your cooperation. The scientific literature is beginning to reveal that what you eat really does matter. If you’re hoping to make some changes for the better, I suggest you look to the scientifically backed ancestral Mediterranean diet for gustatory inspiration. Mechanisms of Aging and Development noted in their December 2013 issue that spectral diets—such as the Mediterranean—have time and again been “more beneficial” than just eating single nutrients or specific food items.[9] With thousands of years of anecdotal evidence, and thorough scientific backing, it really is the diet of a (healthy and happy) lifetime. Help your gut out, and look into the Mediterranean diet today!

 

 

The post Fun Facts: What you didn’t know about your Digestive Tract appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
http://stellametsovas.com/fun-facts-didnt-know-digestive-tract/feed/ 0
Beet Recipeshttp://stellametsovas.com/beet-recipes/ http://stellametsovas.com/beet-recipes/#comments Tue, 27 May 2014 05:33:56 +0000 http://stellametsovas.com/?p=4974 Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes

The post Beet Recipes appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes Recipes

The post Beet Recipes appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
http://stellametsovas.com/beet-recipes/feed/ 0
Easy Fish Recipes Baked in Parchmenthttp://stellametsovas.com/easy-fish-recipes-baked-in-parchment/ http://stellametsovas.com/easy-fish-recipes-baked-in-parchment/#comments Sat, 17 May 2014 19:21:52 +0000 http://stellametsovas.com/?p=4710 My grandfather was a fisherman in a little town on the Peloponnese peninsula of Greece.  I remember having fish almost daily, drenched with olive oil and fresh lemon all summer long.  Both grandmothers made sure I acquired “the” taste for fish by the time I started crawling (seriously, no joke!).  All of these wonderful experiences through […]

The post Easy Fish Recipes Baked in Parchment appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
My grandfather was a fisherman in a little town on the Peloponnese peninsula of Greece.  I remember having fish almost daily, drenched with olive oil and fresh lemon all summer long.  Both grandmothers made sure I acquired “the” taste for fish by the time I started crawling (seriously, no joke!).  All of these wonderful experiences through food have paved the way towards my studies in health and longevity.

As Hippocrates once said: “Let food be thy medicine and medicine be thy food.”

Fish Baked in Parchment

I’m inspired by every cultures take on fish; from Thai-style fish broths, Norwegian salmon plates, Italian sweet shrimp, Greek octopus, Spanish sardines, and my top, go-to meals of all time: fish baked in parchment (influenced from the French).    You’d be surprised at how amazing this dish really is.

Fish Baked in Parchment

SALMON BAKED IN PARCHMENT

Cooking salmon in the oven using this French technique called ‘en papillote |äN ˌpapēˈyōt|’ is quite easy and very appealing to the eye.  Wow guests at your next dinner party by presenting these packages on a dish with individual scissors.  Enjoy!
Time: 25 minutes

Servings: 2

INGREDIENTS

  • 1 teaspoon olive oil
  • 6-ounce fillet salmon
  • 6 florets cauliflower
  • 1 teaspoon butter
  • 1 tablespoon chopped parsley
  • Sea salt and pepper to taste

INSTRUCTIONS

  1. Preheat oven to 325 degrees.
  2. Fold 1 sheet of parchment paper in half. Take the side that has a fold and cut a half circle to the other side.
  3. Brush one side of the parchment paper with olive oil.
  4. Add the salmon fillet on the lower end of the folded piece of parchment and arrange the cauliflower florets alongside the salmon.
  5. Top with very small pieces of butter flakes around the cauliflower and fish. Top with fresh parsley and season with sea salt and pepper.
  6. Fold over the top corner of the parchment paper until you get to the other end. Tuck the remaining paper underneath and place on the middle of a baking sheet.
  7. Bake the parchment-covered salmon at 325 degrees for approximately 15 minutes. Remove it from the oven and allow it to sit for 5 minutes before opening the paper on top by gently cutting through it with kitchen shears.

NUTRITIONAL DATA PER SERVING
182 Calories
Total Fat: 9.5g
Saturated Fat: 2.25g
Cholesterol: 42.5mg
Sodium: 377.50g
Total Carbohydrate: 5.3g
Dietary Fiber: 2.5g
Sugars: 2.4g
Protein: 18.5g
Carbs: 11%
Fat: 46%
Protein: 40%

Posted By Complete Nutrition and Stella Metsovas

The post Easy Fish Recipes Baked in Parchment appeared first on Mediterranean Diet and Digestive Health Specialist: Stella Metsovas.

]]>
http://stellametsovas.com/easy-fish-recipes-baked-in-parchment/feed/ 0