21 Secret Remedies for Colds and Flu by Siloam Editors

Author:Siloam Editors [Editors, Siloam]
Language: eng
Format: epub
Publisher: Charisma House
Published: 2014-11-14T22:00:00+00:00

As you take a look at the ingredients used in these menus, you will observe that the following foods are consumed daily:

Olive oil. Olive oil replaces most fats, oils, butter, and margarine; it is used in salads as well as for cooking. Olive oil raises levels of the good cholesterol (HDL) and may strengthen immune system function. Extra-virgin olive oil is the preferred one to use.

Breads. Bread is consumed daily in dark, chewy, crusty loaves. The typical American sliced white bread and sliced wheat breads are not used in Mediterranean countries.

Pasta, rice, couscous, bulgur, potatoes. Pasta is often served with fresh vegetables and herbs sautéed in olive oil; occasionally it is served with small quantities of lean beef. Dark rice is preferred. Couscous and bulgur are other forms of wheat.

Grains. To obtain the same healthy grains, eat cereals containing wheat bran (one-half cup, four to five times weekly); alternate with a cereal such as Bran Buds (one-half cup) or those that contain oat bran (one-third cup).

Fruits. The Mediterranean diet includes many fruits, preferably raw. Eat two to three pieces daily.

Beans. This includes many kinds, including pintos, great northern, navy, and kidney beans. Bean and lentil soups are very popular (prepared with a small amount of olive oil). You should have at least one-half cup of beans, three to four times weekly.

Nuts. Almonds (ten per day) or walnuts (ten per day) rank at the top of the list of acceptable nuts in this diet.

Vegetables. Dark green vegetables are prominent, especially in salads. To obtain the same benefits in your diet, eat at least one of the following vegetables daily: cabbage, broccoli, cauliflower, turnip greens, or mustard greens; and one of the following groups of vegetables or fruits daily: carrots, spinach, sweet potatoes, cantaloupe, peaches, or apricots.

Cheese and yogurt. Unlike milk and milk products, some recent studies indicate that cheese may not contribute as much to clogged arteries as previously believed. In this diet, cheese may be grated on soups or a small wedge combined with a piece of fruit for dessert; use the reduced-fat varieties (fat-free kinds often taste like rubber). The best yogurt is fat free, but not frozen.

In addition to the healthy foods in the Mediterranean diet on a daily basis, there are some foods that you should include a few times a week. These include:

Fish. The healthiest fish are “cold-water” varieties such as cod, salmon, and mackerel; trout is also good. These fish are high in omega-3 fatty acids.

Poultry. Poultry can be eaten two to three times weekly; white breast meat from which the skin has been removed is the best.

Eggs. Eggs should be eaten in small amounts (two to three per week).

Red meat. Red meat should only be included in your diet on an average of three times a month. Use only lean cuts with the fat trimmed; it can also be used in small amounts as an additive to spice up soup or pasta.

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