Nutritionist Stella Metsovas | Nutritionist Stella Metsovas Blog

The Mediterranean Diet and Your Health: Incorporating Virgin Olive Oil

On July 14, 2010, In Nutrition, by Stella Metsovas

Led by Dr. Eduard Escrich, researchers at the Autonomous University of Barcelona have spent over 20 years studying the effects that fat consumption has had on our health. Previous studies have linked fat intake with an increased risk of cancer, however, more recent results have revealed that certain types of fat may in fact counteract [...]

Led by Dr. Eduard Escrich, researchers at the Autonomous University of Barcelona have spent over 20 years studying the effects that fat consumption has had on our health. Previous studies have linked fat intake with an increased risk of cancer, however, more recent results have revealed that certain types of fat may in fact counteract these negative effects. Virgin olive oil, a fat commonly found in the Mediterranean diet may in fact have multiple protective effects on our bodies. This olive oil was shown to actually prevent tumor growth when compared to other oils.

It turns out that a diet containing phenol-rich virgin olive oil may be even more beneficial than previously thought. Phenols, the micronutrients, are especially high in extra virgin olive oil varieties. Another essential component in this type of oil is the oleic acid, a monounsaturated fatty acid, which may play a very beneficial role in our bodies as well. Research has also found the presence of several bioactive compounds such as antioxidants in this type of oil.

If consumed in moderation, virgin olive oil may decrease one’s risk of certain types of cancer, including breast cancer, and prevent against heart disease, inflammation and other health problems. More and more findings continue to strengthen our thoughts about the health benefits of virgin olive oil and remind us about the importance of adapting a healthful Mediterranean diet.

Recipe: Stella’s Mediterranean-Style Baked Turkey Breast

Summary: Healthy, clean-burning protein. This dish is extremely versatile, because you can use it a number of ways throughout the week. I usually make two (2) on Sunday evening! The broth and water is added to give natural flavor, and a plump, juicy texture to the turkey breast. (side note: when paying for deli-style turkey, approximately 65% is water/broth)!

Ingredients

1 Turkey Breast, Bone in
2 Cups Organic, Veggie Broth (low sodium)
1 Cup water
2 Teaspoon Sea Salt / Pepper
1 Tablespoon Oregano
1 Tablespoon Olive Oil
2 Tablespoon Fresh Herbs Chopped (Rosemary, Thyme, etc)

Instructions

Preheat oven to 375. Place turkey breast in a baking dish (to fit). Add the veggie broth, water to the dish and season with the oregano, sea salt / pepper. Finally, drizzle olive oil over the top of the breast. Cooking time varies (depending on your oven), allow approximately 80-90 minutes. Once finished, its very important to allow the turkey to cool for 10 – 15 minutes (this ensures extra moisture within the turkey). Lightly garnish the turkey with fresh olive oil once served.

Diet (other): Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 8

Meal type: dinner

My rating:5 stars: ★★★★★

About the author

Stella Metsovas

Stella Metsovas, a former athlete and nutrition specialist, has over 15 years of experience in both the health and fitness industry. Majoring in Food Science, Stella has extensive knowledge of the chemical properties in foods and how efficiently they’re metabolized. Stella’s been featured in Fox News, The New York Times, Webmd, eDiets, Univision, AOL Celebrity Diet and Fitness, AOL Health and most recently, People Magazine’s largest selling issue of the year, “How I Lost Half My Size”.

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Nutritionist Stella Metsovas Explains Natural Sea Salt

On July 2, 2010, In Nutrition, by Stella Metsovas

Natural Sea Salt Provides Essential Daily Minerals

Dr. Timothy Brantley, author of “The Cure,” recommends adding salt to the diet. His suggestion may come as a surprise to you at first, with many of us repeatedly being told that excess sodium can be harmful. But it is raw, unrefined sea salt that Brantley recommends, not [...]

Natural Sea Salt Provides Essential Daily Minerals

Dr. Timothy Brantley, author of “The Cure,” recommends adding salt to the diet. His suggestion may come as a surprise to you at first, with many of us repeatedly being told that excess sodium can be harmful. But it is raw, unrefined sea salt that Brantley recommends, not the processed additives found in many foods.

“Our bodily fluid is almost identical to sea water,” says Brantley. He emphasizes salt’s naturally occurring properties, containing almost one hundred minerals like potassium, calcium, zinc, iron, which do beautiful things for our body. And Brantley notes that sea salt in its natural state can provide the body with important trace minerals including copper, tin, silver, gold and lithium often lacking in the modern diet. These minerals help increase the body’s immune system and protect it from infections, bacterial diseases and other unwanted toxins.

Naturally occurring salt can also aid in the hydration of the body, and support the arteries, ultimately increasing blood flow and lowering the risk for heart disease. Sea salt balances the electrolytes in the body to help restore the body’s pH balance and increase energy.

In my opinion, total sodium consumption shouldn’t exceed 1,500 milligrams a day, so be aware of how much you are already consuming in the processed form before deciding on how much additional sea salt to add. If your diet consists of whole, unproccessed foods, you can incorporate approximately 500-1,000 milligrams of raw, unrefined salt to your diet, which can provide the body with essential minerals to help it function in optimum capacity*.

* Please consult with your licensed health-care provider or primary care physician

Here’s a great link from Whole Foods explaining the different color-variations and qualities of salt.