Eat– for Good Health

Doctors have long championed traditional Greek cuisine.  It is plentiful in fish, produce, nuts, legumes and olive oil.  The average Greek lives to the age of 79.2 due to their heart-healthy cuisine.  Now, landmark studies indicate it also reduces diabetes risk by 83%, controlling the condition without drugs for those who have type-2.   My Greek Salad recipe below is 72 calories per serving.  Greek salad by ric_w If you’d like to make this your main dish, enjoy a triple serving!  Or, double the serving and enjoy the Greek classic dessert– mix fresh diced fruit with a carton of plain Greek yogurt, a drizzle of honey, and 3 tablespoons walnuts.

Ingredients for 6 servings:

6 leaves Romaine lettuce, torn into 1-1/2-inch pieces
1 cucumber, peeled and sliced
1 tomato, chopped
1/2 cup sliced red onion
1 ounce feta cheese, crumbled (about 1/3 cup)
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano leaves
3 black olives

Combine lettuce, cucumber, tomato, onion and cheese in large serving bowl.  Add salt and pepper if desired.
Whisk together oil, lemon juice, oregano and salt in small bowl. Pour over lettuce mixture; toss until coated. Serve immediately.

Island of Kea, Cyclades, Greece


14 thoughts on “Eat– for Good Health

  1. Mary Alice Tallmadge

    When Rob and I went to Greece (just once, a few years ago) I enjoyed a Greek Salad with small squid (calamari) cut up on top. It tasted really good because it was fresh squid.

  2. Rachel

    Kathleen, I wondered if you could answer this question– my roommate barely eats fruit or vegetables. She is definitely on the depressive side. Is there a link?

  3. Kathleen Rowland

    Rachel, there have been studies about people who eat processed meals, refined grained, high fat dairy and desserts. These (3,500) people in the study had a 55% higher rate of depression according to questionnaires they answered. More research is needed to understand why this is. According to Archana Singh-Manox, Ph D at the University College in London, your friend should make more mood boosting food choices.

  4. Pinky

    A question that has been nagging me– could my breasts be causing back pain? My family doctor says a breast-reduction surgery could help. Do you feel this is true?

  5. Kathleen Rowland

    Two (heavy breasted) women I know have told me they suffered back pain and also shoulder pain, and both underwent breast-reduction surgery. K. Bo Foreman, Ph D at the University of Utah College of Health in Salt Lake found (after doing a study) that after reduction surgery, an ordinary task such as lifting a 5-pound weight placed 35% less stress on a woman’s lower back. Dr. Foreman also reported women who underwent breast reduction could tolerate standing for a longer time and felt less shoulder and back pain overall. My friends who did this said that they were glad they did but the recovery was about two months.

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