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A detox diet to lose fat strictly for just 6 days

posted by Patrick Murray on October 31, 2012 10:43 pm
You can choose:
  • 1 glass of 0% milk 
  • 1 wholemeal toast with 2 turkey slices 
  • 2 kiwis and a spoonful of honey
  • 1 glass of orange juice
  • 1 apple
You can choose:
  • Arugula salad with tuna (in water), 3 tomatoes, balsamic or apple cider vinegar and ½ tablespoon of olive oil
  • Green salad with 100g. chopped boiled chicken, ½ tablespoon of olive oil and pomegranate
  • Boiled broccoli and 4 boiled carrots, 1 slice whole wheat bread and half a cup of cottage cheese
  • ½ plate of boiled spinach and 200g of baked bream 
  • 200g boiled chicken with 3 boiled carrots and half arugula salad with ½ tablespoon of olive oil
You can choose:
  • 1 scrambled egg whites with ½ cup of cottage cheese
  • 1 2% yogurt and whole grain toast
  • Vegetable soup
Minimum 2lt water per day


Fast food salad

posted by Patrick Murray on October 31, 2012 10:40 pm


  • Gherkins
  • Boiled eggs
  • Capers
  • Mozzarella cheese
  • Oil
  • Vinegar
  • Salt
  • Pepper


Slice the cucumbers and the eggs and cut the mozzarella into pieces and place them all in a bowl. Add the capers, the oil, some vinegar, salt and pepper, stir all the ingredients together and the salad is ready.


6 ways to make your child eat vegetables!

posted by Patrick Murray on October 6, 2012 5:15 pm

How can you make your child love vegetables? Follow these simple tips.

  • Start your meal with a salad. Try to make it the most presentable and imaginative as you can.
  • Serve all of his/her favorite vegetables in a small bowl and gradually increase the amount and the variety of vegetables, mixing those that your kid prefers with those that he/she doesn't.
  • Enrich cooked foods with extra vegetables. For example, when you cook meat or chicken, add zucchini, green beans, eggplants, carrots, mushrooms, peppers etc.
  • Do not make your child eat vegetables by force. Instead, mix some vegetables with a food he/she likes. If he/she doesn't eat them, don't say or do anything, just do the same in the next meal. Many times the child needs to be exposed more than 20 times to a food to finally eat it.
  • It would be great to have your kid involved in the process of preparing a meal, especially for dishes such as a salad. Let your kid experiment with cutting designs and color combinations and taste the result together. This must always be done under your supervision.
  • Follow the "do what I do" and not "do what I say" rule. Parents are a role model for the child, so your behavior will help your child make significant changes in his/her lifestyle. And do not forget that actions are stronger and more effective than words and rules, which probably increase the resistance, rather than help.

Good Luck!


Fisherman's Pasta

posted by Patrick Murray on October 6, 2012 5:13 pm

<span style="font-size: medium;">Fisherman's Pastais a greek recipe and it's delicious. You can use any kind of pasta you want but penne pasta may be the best choice.

Category: Fish
Preparation time: 30 minutes 
Cooking: 1 hour
Servings: 6- 8 

  • 1/2 pound of squid, cut in small pieces
  • 1/2 pound of octopus or cuttlefish, cut in small pieces
  • 10 - 12 mussels in the shell, washed and trimmed (optional)
  • 1/2 pound of shelled mussels
  • 10 - 12 cockles in the shell, washed
  • 15 medium or medium-large shrimp, shelled and deveined, with or without heads
  • 2 small hot red peppers, chopped (more if desired)
  • 1 bay leaf
  • 3-4 cloves of garlic, minced
  • 1 large onion, minced
  • 2/3 cup of olive oil
  • 1/3 cup of brandy
  • 2 cups of cherry tomatoes, finely chopped (or 3 cups grated ripe tomatoes)
  • 2 teaspoons of salt
  • cayenne pepper to taste
  • 1 1/2 pounds of penne pasta (or other pasta of your choice)
  • 3-4 cups of water
  • 2 tablespoons of fresh parsley, chopped

In a large skillet or dutch over, sauté the garlic and onion in hot oil. When the onion softens, add squid and octopus or cuttlefish and hot peppers, and cook for 10 minutes or until browned, stirring frequently. Stir in brandy. Add the tomato and cook until most of the liquid has been absorbed, about 10 minutes. Add bay leaf, salt, and cayenne pepper. Add water slowly, stir, and cook for 40 minutes. 10-12 minutes before time is up, add all the mussels (in and out of shells) and cockles. 5 minutes before time is up, add the shrimp. Turn off heat and cover.

Boil the pasta according to package directions and drain.
Toss pasta with the sauce and transfer to a large platter. Sprinkle with parsley and serve.


How To Make Burritos

posted by Patrick Murray on September 26, 2012 1:32 am


2 secrets to losing weight

posted by Patrick Murray on September 26, 2012 1:28 am
It is important to remember that you should always have five meals a day (breakfast, lunch, dinner and two snacks in between) and exercise 3 to 4 times a week to lose up to 4 pounds in three weeks.
1st Secret: The perfect quick breakfast
Many studies have shown that people who eat breakfast are thinner than those who skip this meal. But is there a perfect breakfast? Nigel Denby, author of The GDA Diet: Shop Yourself Thin, advises to divide the daily calories as follows: 20% at breakfast, 30% at lunch, 30% at night and 20% in two snacks. "If you want to lose weight and you get 1.700 calories a day, this translates to around 400 calories at breakfast," he explains. Your meal should contain protein and fruits or vegetables.
2nd Secret: The meal that boosts the metabolism
It is time to forget ready meals and delivery. The secret to losing weight without effort, according to health guru Dr. Mark Hyman, author of Ultrametabolism, is to create "perfect" meals from scratch whenever possible.
Consider this: a study at the University of California found that cooking a dinner takes on average only 10 minutes more than ready meals. According to Hyman, a "perfect" meal is based on lean protein, is full of antioxidants and minerals from vegetables, is low in sodium and sugars and has a low glycemic index (GL) so is keeps a steady level of sugar in the blood.


Sandwich with turkey and apple

posted by Patrick Murray on July 5, 2012 1:43 pm
A special snack that tastes really good!
Category: Fast food, sandwich 
Preparation time: 10 minutes 
Servings: 2-4 
  • 1 green apple 
  • 1 tablespoon of mustard 
  • 1/4 cup chopped walnuts 
  • 1/3 cup of mayonnaise 
  • 8 slices of wheat bread 
  • turkey 


Cut the green apple into thin slices. Mix the mustard, the chopped walnuts and the mayonnaise all together. Apply the mixture on the 4 slices of bread and then add a slice of turkey and apple. Put another slice of bread on top and you're done! 


Omelette with olives, peppers and tuna

posted by Patrick Murray on May 1, 2012 11:59 am

An omelette is always a great solution for something easy and quick when you 're hungry.

Category: eggs, vegetarian
Preparation time:
15 minutes
Servings: 1


  • 3 eggs
  • 2 tablespoons water
  • 1 small red bell pepper, chopped
  • 1 small green pepper, chopped
  • ½ onion, finely chopped
  • 4 tablespoons of canned tuna, drained
  • 4 tablespoons olive paste


Beat the eggs with the water. Saute peppers and onion in 1 tablespoon olive oil. Drain with a slotted spoon. Pour the eggs into the pan. Once they begin to thicken, place the mixture of the peppers and the onion on top. Add the tuna and the olive paste. Using a good spatula, fold one side of the omelet to close it in half. Serve immediately.

Bon appetit!


Pasta with vegetable sauce

posted by Patrick Murray on April 29, 2012 1:34 pm

A quick and easy recipe for a sauce, ideal for the summer or for a period that you are on a diet.

Category: Pasta, vegetarian
Preparation time: 30 minutes
Servings: 4


  • 1 box of spaghetti
  • 4 tablespoons of oil
  • 1 large onion
  • 1 clove garlic
  • 4 carrots
  • 1 green pepper
  • 4 ripe tomatoes without peel
  • salt
  • pepper
  • 1 teaspoon sugar


Cook the pasta al dente. Put all the vegetables in the blender along with 2 tablespoons oil and mix. Then saute the vegetables in the remaining oil, add water, salt, pepper and sugar and when they start boiling, just turn down the heat and let it cook for 20 minutes. Add the vegetables to the pasta. Serve with parmesan cheese.

Bon appetit!


Traditional greek salad

posted by Patrick Murray on April 28, 2012 5:13 pm

An essential accompaniment to a full meal, the greek salad is easy to prepare, it's delicious and it's a trademark of the Greek cuisine. It can accompany any meal but can also be eaten as a main meal with a little bread.

Category: Salads
Preparation time: 10 minutes
Servings: 2-4


  • 2 large tomatoes, cut at 8 pieces
  • 1 cucumber, cut into slices
  • 1 green pepper chopped into rings
  • 1 red onion cut into rings
  • 10 olives, preferably without the kernel
  • ½ jar of capers
  • 150 grams of feta cheese, cut into small cubes
  • 2 tablespoons vinegar
  • olive oil
  • salt, pepper
  • oregano


In a bowl add the tomatoes, cucumbers, pepper, capers, onion, olive oil, salt and vinegar. Then stir everything together and decorate the salad with cheese, olives and oregano.


Dip a slice of bread into the olive oli after you eat the salad. It tastes great!
If you want more colors in the salad, put colored peppers.

Bon appetit!

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October 2012