“Gratitude turns what we have into enough.” – Melody Beattie
Though I’ve been preparing Mediterranean dishes quite often (I collect Mediterranean cookbooks!) for several years now for the taste, health benefits, and the fun of cooking this style of food, I decided that in order to get serious about weight loss, I would incorporate it on daily basis – creating a diet that would work for me – and I’m delighted with the result!
What are the major themes of a Mediterranean diet?
So, what does Kim’s mostly-Mediterranean Diet look like?
Here are some examples:
1 free-range egg sautéed in olive oil, 1/3 cup spinach, and 1/2 spelt English muffin with a dash of butter and honey. 1/2 medium, or one small, banana.
A smoothie with a combination of a few fruits and veggies such as: peaches, mango, melon, pineapple, blueberries, raspberries, banana, avocado, cucumber, plus 1/2 cup Greek yogurt, splash of organic milk, freshly-grated ginger, cinnamon, tablespoon of finely ground flaxseed; add chopped almonds/pecans or muesli sprinkled on top.
1-2 cups of hot water (plain or with ginger and/or lemon in it).
1 cup of a high-quality tea. (For calorie cut-back, I drink it black; though occasionally reverting to my British roots, I enjoy a cup of tea with milk).
Coffee (black, when dieting; white, when maintaining). Cappuccino / latté on weekends.
2 squares of dark chocolate or a biscotti (with a second cup of coffee).
A pot of jasmine pearl tea, 1 tablespoon of honey swirled in the pot.
Drink: Juice mixed with sparkling mineral water, or glass of cucumber/ginger water.
Cup of Rooibos tea (this time with milk) and a couple of dates, figs, chocolate-covered walnuts, ginger biscotti, or some kind of after- lunch treat.
Melon, Mangoes, Apple, or other fruit or healthy snack (no more than 100-150 calories).
Drink: Glass of water and/or decaf tea/coffee.
4 oz serving of Fish, Chicken, Lamb, or Beef, with various vegetables, perhaps a Ratatouille or similar use of Eggplant and Tomatoes or other veggies, and small serving of rice pilaf or pasta, or grated cauliflower, with flavorful herbs and spices. An example might be: Lamb Ravioli, Moroccan Chicken with Saffron, Fennel or Rice Pilaf (I have my Persian friend, Zinat, to thank for the introduction of aromatic, anise-flavored, ground fennel spice in rice – fabulous!), Grilled Chicken/Hot Hummus Salad in Pita, or other similar Med-style dishes.
Lamb and Greek Lentil soup, or another meat/vegetable/legume soup. 1/2 Olive Bread Roll or crackers.
1/2 small Feta and Spinach pizza or 1/4 of a 12-inch homemade Chicken pizza with a variety of Mediterranean veggies on top. Super thin crisp organic flour or gluten-free crust, light on the cheese, olive oil and slow-roasted tomatoes as a base – perfecto!
Serving of Greek yogurt with fruit and a drizzle of honey, or another healthy dessert, with a cup of Rooibos tea with milk.
1/2 spelt English muffin with butter/honey, or small bowl of cereal with dash of milk.
Chamomile tea (2 cups)
That’s it and I’m off to bed, happy and satiated at about 1000-1200 calories per day.
Note: obviously this works for me, but you may need more calories depending on your stature and needs. I also take some important vitamins to make sure I’m getting all needed nutrients. BTW, I keep an eye on my daily calories in an easy little app on my Android phone (Simple Calorie Count).
You might think this takes a bit of discipline to stay on this type of diet for several months – but it’s SO easy and delicious that I’m not inclined to stray from it too much.
It took a few weeks before I saw any change, then – ‘wham’ the pounds started falling off. Now I have the next ten pounds in my sights, a dream I had all but given up on!
The wonderful thing about the smells and flavors of the Mediterranean diet – it’s as if you’re exploring the villages of Tuscany, the markets of Jerusalem, or the shores of Sardinia, without leaving home.
So, if you want to lose a few pounds and maintain a healthy diet, while enjoying great taste, may I recommend the Mediterranean diet?
And hey, after you lose your desired weight, why not celebrate with a latté and teeny chocolate éclair?
Cheers, my friends. I raise my sparkling water glass to you and hope you’re enjoying the blessings of a bountiful harvest yourself. We have much to thank God for!
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The stillness of the morning. The mist is rising and the dawn is breaking…
You stretch a little upon waking, then wander to the window and gaze out in quietness, while down the hall the coffee pot brews your morning coffee. Maybe you sit up in bed for a while to think, or put on your robe and find a cozy chair to focus in quietness and contemplation before the day begins.
Sound like you? No? Does it sound like any of us anymore?
Or, do you wake, stretch, and then check your smartphone for text messages, switch on your tablet or laptop and begin scrolling social media sites, perhaps turning on the T.V. on at the same time, while somehow reaching for your morning coffee in the haze of so much ‘noise’.
My question is this – if quiet time is becoming a lost art, are we losing something precious in this age of ‘always-on’ technology?
I’m convinced we are. We could say this is the ‘neglect of our time’ (excuse the double-entendre). And it’s causing a multitude of problems. It’s time we stopped the craziness and evaluated exactly what is happening to us.
I’m as technology-savvy as the rest of us, and even teach social media strategies as part of my job, but I also know that our brains need some rest and quiet time. Our body, soul and spirit need it too. And yet, we are giving them very little of it.
I, for one, have decided not allow this trend of ‘always on’ to steal my soul. By not turning on my electronic devices, checking social media or email, etc., upon waking, until after I’ve had time to gather my thoughts, read, pray, think, listen, evaluate and renew my spirit, I can truly have some important quiet time. Then let the business of the day proceed.
There are some things too precious to be side-lined by the ‘always on’ social media phenomena. If we don’t have some quality time daily to renew mind and soul, we will be nothing but robotic tech-captives, empty on the inside, and with little to give others of true value. We can’t run forever on empty, and live a fulfilling life.
Perhaps you, too, have a quiet time each day. If so, that’s awesome. If not, and you long for one, this might be a good time to start and watch how it contributes to your quality of life. For me, early morning works best, but it could be different for you – perhaps mid-morning, noon, or late in the evening, for instance – whatever time you choose, creating a quiet time habit will contribute greatly to your peace of mind in this busy time we live in.
I challenge you to discover, or re-discover, the lost art of quiet time for yourself and watch what it does for your physical, spiritual, and emotional well-being – and for those people that you interact with each day. You, and they, will notice the difference!
Here’s to you, and joy on the journey!
As I watch the final leaves fall from the trees in our garden – after a windstorm last night – I pondered on the reason for the season changes.
Some people view this as a sad time of year, but actually, it has some amazing benefits.
Three words come to mind:
Leaves, which, during the warmer times of year, were an asset (providing needed photosynthesis and coverage), during the winter become a liability when light is less, and could likely freeze with snow, becoming too heavy and breaking the branches.
If the leaves aren’t shed once a year, the tree could be seriously damaged, or even die.
If they don’t fall from the trees, we might be looking at dead leaves next season.
If the old leaves are not removed, there is no room for new growth.
Dropping the leaves allows the tree to solidify it’s core. It’s going through a needed cycle.
Sometimes we need to shed things in our lives that, although at seasons are an asset, if we hang on to them at later times, become a liability.
There are things that are core to our lives, and there are things that are extraneous. And at various seasons in our lives, these could change.
What is core in your life? And what are you hanging on to, or adding to your life, that is weighing you down?
Sometimes we need to take a seasonal look at what needs to change, what habits and other things need to be shed from our lives, so that we can make room for new growth.
If we don’t shed some necessary things occasionally, the winds of life may facilitate it for us. It seems to me that being a proactive participant in this is preferable!
Take some time this season to be refreshed, renewed, and regenerated. You’ll find the next season will be so much better.
Hasn’t the world seemed a little crazy lately? Turmoil and trouble everywhere on the international and domestic scene.
While we view the news headlines with furrowed brows, we crave peace, don’t we? Not just around us, but inside us also.
Did you know that God has promised that you can have “peace like a river”?
Who doesn’t enjoy relaxing under the shade of a tree on a late summer’s day, breathing in the fresh breeze, and gazing at a river’s gentle ripples? Beautiful. Peaceful.
Rivers are continuously flowing. Regardless of activity around, or in, them, they continue on. Nothing seems to adversely affect them, water flows on, either in a gentle meander or a spirited over-the-rocks forward movement.
Perhaps that’s why God used the metaphor “peace like a river” to describe the peace He has for us. Isaiah 48:18 indicates that we can have this flowing peace, if we listen to, and obey, the voice of God: “Oh that you had heeded My commandments! Then your peace would have been like a river…”
So many people spend their lives searching for peace – in all the wrong places. Craving peace, they search everywhere BUT God to find it, not understanding that a troubled world doesn’t have the capability to give them peace.
However the source of peace is found in the Prince of Peace Himself, as Jesus promised: “My peace I leave with you, My peace I give unto you, not as the world gives, give I unto you. Let not your heart be troubled, neither let it be afraid.” – John 14:27.
What I love about God’s peace is that regardless of circumstances, we can have a quietness inside, a peace that continuously flows “like a river.” The world may be in turmoil, but we are not.
Want peace? It’s yours if you’ll ask for it. Seek it from the Prince of Peace, and sit on the river bank of His love and grace today.
Have you ever heard God speaking to you? Whether you have, or you haven’t, I think you’d like to hear this amazing story…
At the recent International Convention of the Familia de Dios in Seattle, the Rev. Francisco Zuniga shared this:
Around 20 years ago, when visiting Seattle from Chile, he was struggling with a major decision.
During the worship service, Bro. Francisco was standing somewhere in proximity to my mother. He didn’t speak any English, and my mother, didn’t speak a lick of Spanish. However, all of a sudden, while she was worshipping, he heard her speak clearly IN PURE AND PERFECT SPANISH: “What you are thinking of, do it!”
A seasoned man of God, he knew immediately that the Lord God was speaking an answer directly to him. He made his decision, went back to Chile and put the vision that was in his heart into action. Over the next two decades through prayer, hard work, perseverance, and the blessing of God Almighty, he trained and raised up hundreds of passionate men and women, young people and adults, who have, in turn, taken the Gospel of Jesus Christ and spread the Good News to multiple nations, including Chile and the United States, but also to several others.
As this gentle servant of God looked over this international convention with tears of joy…he smiled at my elderly mother seated in the back row – a woman who had spoken the message God had given her, in a tongue she didn’t understand, 20 years ago!
This testimony, and a million others like it, verify that God speaks to mankind, and speaks to us as individuals. I know He has been so kind to speak to me so many times.
So, the question isn’t “Does God speak to us?” but “Are we listening?”
In this hyperconnected world in which so many people spend so much time in social media, do you find yourself wondering what your network thinks of you?
I think, if we’re honest, most of us would say “Hmm…yes…” to that.
The more important question, however, is “What does God think of me?
We know that God loves us. And wow, what an amazing and wonderful truth that is.
But what does God really think of the way that we live in this world? And does it matter?
The scripture says that God knows our hearts. In fact, He knows us better than we know ourselves.
He also told us that if we are to spend eternity with Him, we must return His love, with all of our heart, with all of our soul, with all of our mind, and with all of our strength. So, yes, it matters.
Fortunately, when you fully realize how much He loves you, what He has done for you, and the amazing plan He has for YOUR life, it’s easy to surrender to His love.
It might not be so easy, however, to fit your actions to your intentions. That is why He offers us His Spirit to lead, guide and empower us to do what we know we should do.
So here’s a couple of reflective questions to finish this thought today:
Knowing that He knows your heart, your thoughts, your attitudes, and your actions:
Would you say that your life is spent pursuing the applause of Heaven or the applause of people?
Which means more to you?
And which do you think means most to Him?
I think you know…
P.S. ~ Hat-tip to the person who coined the phrase: “What God thinks about me is infinitely more important than what others think about me.” If you know who they are, feel free to let me know in comments below…
God Knows – Poem by Minnie Louise Haskins, 1908
And I said to the man who stood at the gate of the year: “Give me a light that I may tread safely into the unknown.”
And he replied:
“Go out into the darkness and put your hand into the Hand of God. That shall be to you better than light and safer than a known way.”
So I went forth, and finding the Hand of God, trod gladly into the night. And He led me towards the hills and the breaking of day in the lone East.
This beautiful and famous poem has been read and quoted by many, including HRH The Queen, the Queen Mother, and George VI, for its timeless message. It was also inspiring to the British public during World War II.
My mother often quoted it to me and I loved it. Until now, I had not, however, heard the second part and find it just as tremendous as the first few lines. Here is the rest of this powerful poem:
So heart be still;
What need our little life
Our human life to know,
If God hath comprehension?
In all the dizzy strife
Of things both high and low,
God hideth His intention.
God knows. His will Is best.
The stretch of years
Which wind ahead, so dim
To our imperfect vision,
Are clear to God. Our fears
Are premature; In Him,
All time hath full provision.
Until God moves to lift the veil
From our impatient eyes,
When, as the sweeter features
Of Life’s stern face we hail,
Fair beyond all surmise
God’s thought around His creatures
Our mind shall fill.
As you stand at the gate of the year 2014, I pray God will lead you and direct your steps. If we walk in His will for our lives, there’s no greater joy we can find.
Often it’s the “little things” that make life so beautiful. Don’t miss them in search of bigger things, otherwise you’ll miss so much.
Here’s a song shared by “Under the Radar” http://undertheradar.reframemedia.com/ that I hope you enjoy, as I have today.
We have much to be thankful for this week, and always.
Happy Thanksgiving everyone!