7 Easy Tips to help you sleep better at night

Resting - (Oksay Mark @ dollarphotoclub)
Resting – (Oksay Mark @ dollarphotoclub)

At any age lack of sleep is damaging to your health.Enjoying a restful night’s sleep is an essential prerequisite for preserving your health.If you are suffering from insomnia you are not alone. According to several recent studies like the Great British Sleep Survey over one third of people in the UK, and almost one half of the over 60s will suffer insomnia sometime.The best way to make yourself sleep better is the natural way. Without drugs you can train yourself to sleep.Here are some quick tips for a more restful night. Continue reading 7 Easy Tips to help you sleep better at night

Reverse the effects of inflammation in the arteries with the Mediterranean Diet

Italian food ingredients on wooden background (dollarphotoclub)
Italian food ingredients on wooden background (dollarphotoclub)


Enjoy the benefits of the Mediterranean Diet.

You may worry about inflammatory disease such as arthritis or hardening of the arteries which can cause heart problems, many cancers and even Alzheimer’s disease. It’s very important that you discuss with your doctor any treatment that’s right for you. But, the good news is that you can help prevent or reduce the symptoms of these chronic diseases by adhering Continue reading Reverse the effects of inflammation in the arteries with the Mediterranean Diet

Why with exercise being over 60 does not mean over the hill

According to recent a medical research study at King’s College, London carried out to determine if there is a relationship between age and physiological function, we would be advised that appropriate regular exercise taken as we grow older is beneficial to Continue reading Why with exercise being over 60 does not mean over the hill

7 Helpful Tips for getting the best out of the Mediterranean diet


 Generally, medical health experts agree the Mediterranean diet and lifestyle provide the best ways to living a healthy and happy life. As a lifestyle it can keep you healthy from a young age to a ripe old age and help you feel, look and think the best you can be.

For the best results,the Mediterranean diet Continue reading 7 Helpful Tips for getting the best out of the Mediterranean diet

How if you are over 70 years old you can still extend your life by a significant number of years


It perhaps should no longer be necessary to remind people that physical activity is essential for health and longevity.Medical research into reducing the risk of heart disease,diabetes and cancer in older people continues to support this truth.The results of recent large studies by the Oslo University Hospital, Norwegian School of Sports Sciences, confirm a strong association between physical activity and Continue reading How if you are over 70 years old you can still extend your life by a significant number of years

How to apply the 80/20 principle to gardening in a small space

vegetable garden Alix Marina @ dollarphotoclub
vegetable garden Alix Marina @ dollarphotoclub

No space for a garden?

Over thirty years ago, Mel Bartholemew devised a system of gardening which enabled him to yield over 80 percent of his crops of vegetables and flowers from 20 per cent of the area normally required for traditional gardening methods.This gardening example (loosely applied) of Pareto’s 80/20 principle,like so many things of genius, was derived from a simple concept.Mel has continued to experiment and improve his way of gardening in a limited space using small square foot plots to the present day.

Continue reading How to apply the 80/20 principle to gardening in a small space

How green spaces make you feel better

potted glory

Green spaces provide areas where you can relax and de-stress from the turbulence of modern living, and help your physical and mental health and wellbeing.They are also good for the environment.

You don’t need a large area in which to create your own green space at home.If you have recently downsized to an apartment, where space for a garden is severely restricted, this idea may particularly appeal to you.With a little thought, you can bring a sense of the country into your own living space with some oxygenating plants in containers,and perhaps a water feature.Even a balcony or patio can be transformed into a container garden easy on the eye and the ear.If space permits you may wish to extend it into an even more environmentally-friendly area.

Your green space can serve many functions.It can provide a buffer for noise,a refuge, or simply be a place in which you can be calm and relax.

A green space can have any function that you want it to have. They can be noise buffers, recreational, a refuge or simply to relax and calm you. No matter what size your garden space, you can incorporate elements that make it your very own green space. Continue reading How green spaces make you feel better

Mediterranean Diet for Beginners: A Quick Start Guide to Heart Healthy Eating, Super-Charged Weight Loss and Unstoppable Energy Book Review

mediterranean diet for beginners



The title of Gina Crawdord’s most recent book says it all. For an introduction to an exciting new lifestyle you need an easy to read quick guide delivering “no fluff,no filler, and going straight to the point” as Mrs Crawford would put it. This book is just that.

Mediterranean Diet for Beginners: A Quick Start Guide to Heart Healthy Eating, Super-Charged Weight Loss and Unstoppable Energy was released in January of 2015, and reveals the “healthiest, most well respected and scientifically documented diet in the world.”

The book is…

…available in both paperback and digital e-book formats, the Mediterranean Diet for Beginners runs 106 pages long. You will find denser volumes on the benefits of a Mediterranean based diet. However, this particular book is shorter than some others for a reason. The author believes that the last thing you need is to “tackle a 300 page book” on how to get healthy.

She adds nothing but relevant information, 30 minutes recipes and a 7 day diet plan as the basis of this instructional guide. It is nice that this is a straightforward, quick read, and easy to digest (pun intended).

As a free gift, your purchase includes a free 12 page report. Raw Food – the Top 10 Ways That Eating Raw Can Transform Your Health and Make You Feel Amazing is a bonus provided with either the digital e-book or paperback versions of the Mediterranean Diet for Beginners, and is a smart complement to it.

Meet the Author
Author Gina Crawford is not a doctor or licensed health specialist. That is probably why she is so popular in the weight loss, healthy living communities. She appeals to ordinary people who have had issues staying healthy in today’s fast-paced, fast-food society. That is because she conquered health problems which are common among many people. She did so with the help of a Mediterranean-based diet, and wanted to share her knowledge with others.
Gina Crawford has written several healthy lifestyle books. She calls herself a health and “all things natural” enthusiast, author, mother and wife. She has personally gone from being overweight, unhappy and unhealthy to full of energy, slim, trim and full of life. She began on her path to a new, healthy body and accompanying positive outlook on life when she started to research what was causing so many modern-day people to be overweight, unhealthy and out of shape.She will show you that anyone can also be helped to achieve a healthier lifestyle enjoyed with more natural energy,healthy body weight maintenance and a stronger heart.

Her new path led her away from processed foods and towards a plant-based diet for natural weight loss, better heart health and less disease and sickness.

How the book is laid out

The book is broken down into an Introduction, 13 chapters, several recipes and a final note by the author. The Introduction is just over 1 page long. Mrs. Crawford does not beat around the bush, and gets right to the point – her goal is to help you understand how the Mediterranean diet leads to so many health benefits, including natural weight maintenance, heart health and plenty of energy.

You discover that the Mayo Clinic calls Mediterranean-style eating a “heart-healthy diet”. Also, the author reminds you that in Mediterranean-based diet is the “most scientifically documented diet”. There are reams of medical and scientific information pointing to the positive health benefits that Mediterranean foods deliver.

Chapter 1 begins by answering the question, “What is the Mediterranean Diet?” The author explains that a Mediterranean based diet refers to the traditional eating patterns of 21 countries which border the Mediterranean Sea. This includes Greece, Spain, Israel and others. Characteristics of the Mediterranean diet are then covered.

Chapter 2 is titled A Brief History of the Mediterranean Diet. The origin of the diet as revealed to the Western world dates to the 1950s, with a 7 countries study conducted by American scientist Ancel Benjamin Keys. Chapter 3 discloses the easy to use Mediterranean Diet Food Pyramid. This will form the base of all of your healthy, tasty and flavorful recipes. Recommended weights and measurements of foods or calories is not important. Intentional variation delivers the most health benefits when different amounts and ratios of the Mediterranean diet food items are eaten.

Chapter 4 explains that the Mediterranean diet is more than just food. It is a way of thinking and living, which stresses slowing down and enjoying life. You are encouraged to share food and socialize with the important people in your life when you are eating. In the Mediterranean way of life, food is seen “… as both a delight and an important social act.”

In Chapter 5 you learn the difference between “good fats” and “bad fats”. A healthy Mediterranean diet includes a lot of good fat. This shows up in the form of omega-3 fatty acids, and healthy fats from nuts and olive oil. That is because as much as 30% of your daily calories should come from healthy fats, and monounsaturated fats can lower your risk of heart disease.

Following logically after the previous topic, chapter 6 functions as an olive oil primer. Everything you wanted to know about olive oil but were afraid to ask is disclosed. You learn exactly how to choose the “right” olive oil, and why extra virgin olive oil (EVOO) is the best of the best. (Probably the best single tip in this chapter concerns reading olive oil food labels. If you are using a recipe that requires your oil to be Heated at a very high level, you want a higher smoke point number, and a lower smoke point for sautéing.)

Chapter 7 teaches you how to slowly make the Mediterranean diet a part of your life, with Chapter 8 giving you some Mediterranean lifestyle tips which will “supercharge your weight loss.”

Chapter 9 explains how to restockyour pantry and refrigerator for Mediterranean diet success. Chapters 10 and 11 discuss tips on how to stick to your diet, as well as some Mediterranean diet myths and facts. Finally, chapter 12 reveals the 7 Day Mediterranean meal plan which will boost your heart health, begin healthy weight loss and revitalize your energy stores.

Some quick and easy recipes to enjoy

In chapter 13, the author reveals some quick and easy 30 minute recipes which are taken from her Mediterranean Diet Cookbook, a nice complementary purchase to this book. These include …

Mediterranean Breakfast Wrap with Spinach and Fresh Basil
Garbanzo Chicken Salad with Fresh Basil
Sam Panzanella with Capers and Olives
Mediterranean Creamy Panini
Roasted Bell Pepper and Artichoke Pasta Salad
Greek Salad with Chicken
Garlic Linguine
Mrs. Crawford then closes with a final note, a list of her other healthy living books, and a couple of bonus book previews.

Who benefits from the Mediterranean Diet for Beginners: A Quick Start Guide to Heart Healthy Eating, Super-Charged Weight Loss and Unstoppable Energy?

Gina Crawford believes that the Mediterranean Diet for Beginners can help anyone who is unhealthy, overweight, lacking energy and suffering from poor heart health. The many studies conducted on a Mediterranean based diet reveal that both young and old alike can improve their lifestyle, skin health, mental outlook, vitality and heart health with this diet, while also returning to their natural body weight.

If you have struggled with weight loss and poor health, just like the author has in the past, an instant e-book digital download or paperback book purchase of the Mediterranean Diet for Beginners: A Quick Start Guide to Heart Healthy Eating, Super-Charged Weight Loss and Unstoppable Energy might be just what the doctor ordered.

What Food Choices Make up a Mediterranean Diet?

mediterranean diet


When you think about Mediterranean food do you think of pitta, lasagna, plenty of white bread, lamb and pizza? If so, you are missing the point.

The Mediterranean Diet, proved time and again to lead to less disease, a healthier heart, better brain function and a multitude of other health benefits, has been misrepresented in recent years. A true healthy Mediterranean Diet is based on the eating habits of Greece, Crete and Southern Italy of around 1960.

That diet is based on whole foods, plants and vegetables. To these basic essentials small portions of lean, healthy meat can be added, as well as seafood 2 or 3 times a week. The idea is that good fats replace bad ones, and you should always eat a breakfast rich in high-fibre foods, fruits and whole grains.Though allowed,daily products, are used in limited amounts.

Below are a few popular food choices which make up a healthy Mediterranean-style diet.

Whole wheat, whole grains and oats
Good fats like extra-virgin olive oil, sunflower seeds, nuts and avocados
Fish like salmon and sardines, tuna and herring
Shellfish, such as clams, oysters and mussels
Herbs and natural spices
Fruits and vegetables of all kinds
Whole foods (foods that are as close to their natural state as possible)
Foods you should avoid or eat less

An understanding of your eating options also means knowing what foods you should avoid, or simply cut back on. If you limit your intake of the following food items and components, and you will be making smart Mediterranean food choices.

Fast food and fried food
Processed and red meat
Products made with white flour
Refined sugar
Bad fats like hydrogenated oils, saturated fats and trans fats
Butter, margarine and lard
Monosodium glutamate (MSG is found in up to 80% of all processed food)the
Isn’t this rather too strict a diet?

It doesn’t have to be.You can see the above are foods to avoid or eat less of and are not all strictly forbidden. Eating red meat a few times a month is considered alright. And sea salt can be used in limited quantities since it is not processed like table salt. Essentially, it is important to focus on eating more fruits, vegetables, nuts and grains, and less processed and refined food, salt, sugar and unhealthy fats.The wide variety of foods available and good for you means that the diet is not boring.

Gina Crawford has written a comprehensive guide to the real deal Mediterranean Diet with many delicious and easy to produce recipes.

Making smart food choices is the basis of the Mediterranean Diet. Before you prepare your next meal, be honest with yourself. Is your diet primarily whole food, plant and vegetable-based? Does it substitute healthy fats for bad fats? Will it ensure that you eat fish 2 or 3 times each week, and red meat no more than 2 or 3 times a month? If so, you are well on your way to choosing the foods found in a Mediterranean-style diet that lead to fewer diseases and better overall health.