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 Fri, 04 Jul 2014 13:10:23 +0000 en-US hourly 1 http://wordpress.org/?v=3.9.1 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 […]

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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

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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 […]

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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.

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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 […]

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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!

 

 

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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

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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 […]

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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

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Gluten & Putin: Does Jimmy Kimmel have a Point?http://stellametsovas.com/gluten-putin-jimmy-kimmel-point/ http://stellametsovas.com/gluten-putin-jimmy-kimmel-point/#comments Thu, 08 May 2014 16:38:59 +0000 http://stellametsovas.com/?p=4843 “Everyone has an opinion on what you should and shouldn’t be putting into your body,” notes Jimmy Kimmel—and he has a good point. The latest fad: “gluten free”. His adept observational skills come in handy once again; all the gluten-free followers his staff interviews don’t even know what it is that they’re so stringently avoiding. […]

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“Everyone has an opinion on what you should and shouldn’t be putting into your body,” notes Jimmy Kimmel—and he has a good point. The latest fad: “gluten free”. His adept observational skills come in handy once again; all the gluten-free followers his staff interviews don’t even know what it is that they’re so stringently avoiding. Hearsay and “a friend of a friend told me” are prominent providers of nutritional advice these days, and while it’s funny to contemplate on the Late Night Show—it’s less so when the wrong advice can impact your health. Hopefully this article can clear up the mysteries and the motivations behind living gluten free.

Jimmy Kimmel Pedestrian Question: What is Gluten?

So what is gluten anyway? Jimmy gave a very basic answer but it is correct. Gluten is a protein found in wheat, barley, rye and most other grains. If you’re sensitive to it, ingesting the stuff can trigger an immune reaction in your intestines that is mighty unpleasant to deal with (think chronic stomach pain, headaches, fatigue, bloating and balance issues). For those who are truly gluten intolerant eating gluten causes their body to attack the protein as if it were an invader. While extreme intolerance isn’t running rampant, experts estimate that 1 in 20 are gluten sensitive (FYI: I’ve written more in depth about gluten sensitivity).

Extreme gluten intolerance is known as Celiac Disease, and IBS has also been linked to the ingestion of gluten—but is the original gluten sources referenced in the bible responsible for this sudden outbreak of tummy trouble, or is there another culprit? Original wheat has been usurped in processed products these days, by it’s Frankenstein child—the GMO. Genetically modified organisms have been altered using genetic engineering. American wheat crop alterations are all too common place. Altered wheat may be seen as “fake food” by the body—and thus it triggers an allergenic and irritating reaction in the digestive tract. Furthermore, modified wheat often has extremely high levels of gluten, which aggravates what was once a mild sensitivity and turns it into an actual condition. A 2013 study conducted at the Institute of Public Health and Clinical Nutrition at a university in Finland looked at the intestinal uptake (think digestion) of altered wheat. It turns out that the complex structure of the aleurone cell layer (altered wheat cell) directly affected the bioaccessibility (or digestibility) of the wheat. The researchers concluded that the structural modifications on the wheat resulted in an altered metabolism. Here’s more about GMOS and how to avoid them.

As research about the affects of a high gluten diet continues to grow, corporations are only too happy to provide gluten-free “healthy” alternatives. Market analysts have been keeping a close eye on the booming gluten free industry.

Mintel pegs the market at 10.5 billion in 2013, with an expected 48% increase (to 15.6 billion) in 2016. That’s only the products labeled gluten free; it doesn’t include naturally gluten free foods. This makes sense when 28% of Americans claim to be cutting back on their bread intake. In Europe, the demand is expected to increase by 38.5%. Clearly it’s a force to be reckoned with. Unfortunately, while corporations may be happy to offer you an alternative, they’re not particularly fixated on offering one that is truly healthy—most gluten-free products aren’t.

In fact, many of us are paying sky-high prices for gluten-free products, when we’d be better off without them. According to the Celiac Disease Center only 1 in 133 Americans truly suffer from the condition. Many Americans then, are avoiding it because it’s popular to do so—without keeping in mind that various food components have been in and out of fashion in the 70’s (like sugar, fat, and carbs).

TIME Healthland noted, “People who have bad reactions to common gluten-containing foods — pasta, breads, baked goods and breakfast cereal — may actually be sensitive to something else… It’s also possible that some people develop gastrointestinal or other symptoms simply because they believe they’re food-sensitive.” While gluten intolerance and insensitivity are real and should be catered to, gluten isn’t the behemoth monstrosity responsible for every American’s ills—and removing it from your diet may not be the cure all you are searching for.

Today’s modern version of gluten may be detrimental to you; the research has yet to draw any serious conclusions (and ‘research’ has its own pros and cons) . As such, it’s good to keep in mind that our GI tract isn’t a vacuum, and other factors and foods may be involved in causing our symptoms. While monitoring or reducing your gluten intake (by foregoing gluten for naturally gluten free or reduced gluten products rather than anything that says “gluten free”) is a worthwhile endeavor, we should all be sure to look at every aspect of our diet and make a variety of good changes and choices if we want to see a real (and healthy) difference.

As I always say: If it’s from the ground or makes a sound; consume it!

 

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Fish Baked in Parchmenthttp://stellametsovas.com/dummy-post-8/ http://stellametsovas.com/dummy-post-8/#comments Thu, 08 May 2014 12:15:31 +0000 http://stellametsovas.com/?p=4746 Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into […]

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Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into electronic typesetting, remaining essentially unchanged. It was popularised in the 1960s with the release of Letraset sheets containing Lorem Ipsum passages, and more recently with desktop publishing software like Aldus PageMaker including versions of Lorem Ipsum. Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into electronic typesetting, remaining essentially unchanged.

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Dummy post 7http://stellametsovas.com/dummy-post-7/ http://stellametsovas.com/dummy-post-7/#comments Mon, 05 May 2014 07:53:21 +0000 http://stellametsovas.com/?p=4743 Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into […]

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Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into electronic typesetting, remaining essentially unchanged. It was popularised in the 1960s with the release of Letraset sheets containing Lorem Ipsum passages, and more recently with desktop publishing software like Aldus PageMaker including versions of Lorem Ipsum. Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into electronic typesetting, remaining essentially unchanged. It was popularised in the 1960s with the release of Letraset sheets containing Lorem Ipsum passages, and more recently with desktop publishing software like Aldus PageMaker including versions of Lorem Ipsum.Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into electronic typesetting, remaining essentially unchanged. It was popularised in the 1960s with the release of Letraset sheets containing Lorem Ipsum passages, and more recently with desktop publishing software like Aldus PageMaker including versions of Lorem Ipsum.Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into electronic typesetting, remaining essentially unchanged. It was popularised in the 1960s with the release of Letraset sheets containing Lorem Ipsum passages, and more recently with desktop publishing software like Aldus PageMaker including versions of Lorem Ipsum.

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Dummy post 6http://stellametsovas.com/dummy-post-6/ http://stellametsovas.com/dummy-post-6/#comments Mon, 05 May 2014 07:51:55 +0000 http://stellametsovas.com/?p=4740 Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into […]

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Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into electronic typesetting, remaining essentially unchanged. It was popularised in the 1960s with the release of Letraset sheets containing Lorem Ipsum passages, and more recently with desktop publishing software like Aldus PageMaker including versions of Lorem Ipsum.

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Dummy post 5http://stellametsovas.com/dummy-post-5/ http://stellametsovas.com/dummy-post-5/#comments Mon, 05 May 2014 07:50:21 +0000 http://stellametsovas.com/?p=4737 Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into […]

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Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into electronic typesetting, remaining essentially unchanged. It was popularised in the 1960s with the release of Letraset sheets containing Lorem Ipsum passages, and more recently with desktop publishing software like Aldus PageMaker including versions of Lorem Ipsum.

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