The diet varies from one Mediterranean country to another. The principles are the same:

High consumption of fruits and vegetables. Preferably green leafy vegetables raw or minimally processed

Olive oil versus butter. Olive oil low in saturated fat and increases the level of HDL good cholesterol.

Whole grain cereals and pasta.

High consumption of beans, nuts and seeds

Red Meat and dairy are substituted with poultry or sea food. Poultry and sea food are rich in Omega-3 fatty acids.

If red meat is eating it is in very limited qualities

A maximum of 4 eggs are eaten a week.

Red wine consumed in moderate amounts.

Many research studies have indicated that different properties of the Mediterranean diet have health preventative qualities:

Vegetables: Low risk of heart disease and lung cancer have been linked to leafy green vegetables, broccoli, and peppers are full of beta-carotene. These beta-carotene is associated with lowered risk of heart disease and lung cancer. Leafy greens are also rich in vitamin C a protector against a host of ills. Tomatoes are rich in lycopene a carotenoid that may protect against several types of cancer.

Fruits: Citrus fruits are rich is vitamin C a protector against a host of ills.

In Italy the daily open-air markets have produce picked that morning. Italian cooks rely on the fresh and local ingredients. We in America rely on produce-store-consume later system. Antioxidants have a shelf life so try to purchase at local markets and do not store produce for long periods of time.

Fats: There are good fats and bad fats. Bad fats are considered hard or saturated fats found in butter and meat. Saturated fats cause plaque build up in the arteries. Unsaturated fats are plant derived fats constitute seed and vegetable oils. Unsaturated fats inhibit plaque build up decreasing heart disease. Additionally, unsaturated fats lower blood cholesterol and provides an essential source of omega-3 fatty acids. Beneficial claims of using olive oil are reduction of plaque build-up, lowering of blood cholesterol and reducing the risk of blood clotting and strokes.

Red wine: It has been suggested that drinking a glass of red wine with dinner reduces artery plaque and lowers cholesterol. Red wine has the antioxidant compounds called polyphenois.

Recipe:

Sauteed Spinach with Pine Nuts & Golden Raisins

2 teaspoons extra-virgin olive oil
2 tablespoons golden raisins
1 tablespoon pine nuts
2 cloves garlic, minced
1 10-ounce bag fresh spinach (see Ingredient note), tough stems removed
2 teaspoons balsamic vinegar
1/8 teaspoon salt
1 tablespoon shaved Parmesan cheese
Freshly ground pepper to taste

Heat oil in a large nonstick skillet or Dutch oven over medium-high heat. Add raisins, pine nuts and garlic; cook, stirring, until fragrant, about 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes. Remove from heat; stir in vinegar and salt. Serve immediately, sprinkled with Parmesan and pepper.

Provided by:eatingwell.com/recipes

The Mediterranean diet a centuries old diet known as the heart and cancer diet. Reviewing the ingredients it is a diet for good health and well being.
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Yin and yang dates back to ancient China. The belief that everything in the universe is consigned into two forces that are opposing but harmonious and complementary.
The yin and yang philosophy is used in Chinese cooking. The traditional symbol for the forces of yin and yang, are two fish swimming head to tail. The left half is yin and the right half is yang. Taken literally, yin and yang mean the dark side and sunny side of a hill. Yin and yang are not opposing forces. They are complementary pairs. The Chinese believe problems arise when there is an imbalance between them. Earthquakes, floods and fires and etc. all can be attributed to disharmony in the forces of yin and yang.

This concept of yin and yang relates to food. Opposites are set in balance to create harmony in food and body. If harmony is not achieved the body can be vulnerable to disease. Chinese chefs belief in the importance of following the principles of yin and yang in the diet There is always a balance in color, flavors, and textures. In China live seafood, fresh meat, and seasonal vegetables and fruits are used when preparing meals. Chinese daily meals consist of four food groups: meat, vegetable, fruit and grains. Large amounts of dairy products are not consumed. Dairy produces are substituted with soymilk and tofu. Soymilk and tofu contain large amounts of protein and calcium.

Unlike some cultures the Chinese hardly waste any part of the animal. They have found ways to cook nearly every part of an animal. Chinese culture believes that the shape and part of the animal will replenish and strengthen the same part of the human body.

Certain foods have yin properties, while others have yang properties. We think in yin and yang terms everyday hot or cold, fat or fat-free, high-calorie or low- calorie, sugar or sugar free, gluten or gluten-free, yeast and yeast-free and etc. But do not apply these trains of thought to cooking. Chinese yin properties: steaming, poaching and boiling and yang properties: stir-frying, pan frying and roasting. Balance is achieved by using both yin and yang methods. The yin and yang ingredients can be cooked separately or together.

Each province in China has its’ own cuisine. There are the Beijing, Hunan, Shanghai, Szechwan and Cantonese cuisines. The most well known are the Szechwan and Cantonese.

Yin and yang cooking methods are used in all Chinese cuisines. Few foodstuff is purely yin or yang – it’s more that one characteristic tends to dominate. Some yin will have a little yang and some yang will have a little yin. Chinese cooking reinforces that it is not so much the individual ingredients, as the balance and contrast between the recipe ingredients in each dish, that is important.

Chinese food is a worldwide favorite. Chinese cooking offers artful harmony and balance beneficial to your health and well-being. The Chinese believe balanced and healthy foods brings harmony and closeness to the family and relationships.
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Starting from seeds:

Any small container will do. Make sure there are holes at the bottom of container for drainage. Your plant needs good drainage. Add your soil. I fertilize the soil before adding the seeds. Nutrients leak out of the soil . Place the seeds about ¼ of an inch from the top soil. Water well and cover with a plastic lid or clear plastic wrap. When I see healthy sprouts I remove the plastic cover. Two of the most important things to remember is during your seedling stage keep the soil moist at all times. Secondly, place in a sunny location in your home.

If you are planting directly outside choose a place only for your herbs. It maybe alongside other vegetables or flowers but seedlings must have full sunlight. Your outdoor seedlings need regular watering as well as fertilizer. If I am planting indoors or outdoor I like to use organic compost and manure to ensure healthy and flourishing plants. Never use any fertilizer that is not labeled for use on edible plants

Planting and Growing Herbs Tips:

Annual herbs are easy to start and inexpensive.

Harvest to the plant’s full flavor

Limit pesticides to a minimum. I like to mix liquid soap and water and spray my plants for pests. If this does not kill your pests check for non-toxic pesticides or pesticides used for edibles.

Designing Ideas:

Seasoning herbs do not have to be limited for seasoning but can be used as ornamental plants

The curly variety of Parsley makes a great edging plant. Bay laurel is a tall herb and can be potted and used at central points. Tri-color sage looks great in containers.
Mint and oregano tend to spread think about a hanging plant.

Trimming:
Once herbs are grown they have to be pruned. Since your will be using the herb for cooking there should not be a problem. If the herbs are not pruned they will grow tall and lanky. For a full healthy plant trim and prune.

Herbs and Pairing:

Bay: Used in soups and stews. Substitute: Thyme

Basil: Vegetables great with tomatoes. Substitutes: Marjoram, Mint,

Chives: Good with salads and Cold Plates. Substitutes: Scallions & Green Onions

Cilantro: Salsa, Asian & Caribbean Foods. Substitutes: Flat-leaf Parsley Spicy Basils

Dill: Fish, Chicken, Eggs, Salads, Beans, Carrots, Cucumbers, Cabbage, Potatoes,
Pickles & Sour Cream or Yogurt Dips. Substitute: Caraway

Lemon Grass: Thai Dishes, Chicken, Beef, Curry sometimes combined with coconut milk.
Substitute: Lemon Zest

Lemon Verbana: Fish, Poultry, Marinades, Salad Dressings, Jams, Sauces, Teas
Substitute: Lemon Grass & Lemon Zest

Mint: Lamb, Eggplant, Desserts Teas, Salads, Vegetables, Fruits. Substitute: Spicy Basils

Oregano: Beef, Chicken, Pasta, Tomatoes. Substitute: Marjoram, Mint, Basil

Sage: Poultry, Beans, Stuffing, Pasta. Substitute: Thyme, Summer Savory

Tarragon: Chicken, Eggs, Fish Substitute: Anise, Fennel
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The early Greeks were the first in learning the secrets of mixing flour and water. The dough would be rounded and flattened then heated over hot stones. The round flat bread found its’ way to Italy. In the 18th century the flat bread was called “Pizzas”. The pizza was an inexpensive meal and sold by vendors in Naples to the people. Keep in mind there were no topping on the pizza at this time.

Queen Margherita was much beloved by her subjects. In the latter part of the 19th century the King Umberto and Queen Margherita of Spain were touring Naples. Queen Margherita was curious about the flat, round bread that she saw many of her subjects eating on the streets. Her guards were ordered to bring her a Pizza bread. Queen Margherita loved the bread.

For her pleasure Queen Margherita summoned Chef Rafaelle Esposito from his pizzeria to the royal palace to bake a selection of pizzas for court. Rafaelle made a special pizza for the Queen. Note the topping artistry. The colors red, white and green which represent the colors of the Italian flag were the color scheme for the topping. The ingredients were tomatoes, mozzarella cheese and fresh basil. Rafaelle Esposito was the first to put topping on the pizza bread. This pizza was known as the Pizza Margherita and is known today in Naples and has spread throughout the world. Variations began to spread throughout Italy. Meat was introduced in Bologna and the Neapolitan pizza has cheeses, herbs and vegetables.

Pizza gained popularity in America and Western Europe after World War II. While Western Troops occupied Italian territories they were first introduced to pizza. Returning home to America and Western Europe the pizza became commercialized. We now have multiple variation of the pizza. The pizza has come a long way since the Greek creation. Discover Secrets from Inside the Pizzeria.

Pizza Margherita

From pre-baking the dough for crispness to drizzling the finished pie with balsamic vinegar, this 30-minute recipe is full of flavorful tricks that have made it one of our most popular pizzas.

Yield
4 servings (serving size: 2 pieces)

Ingredients
1 (10-ounce) can refrigerated pizza crust dough
Cooking spray
1 teaspoon extra-virgin olive oil, divided
1 garlic clove, halved
5 plum tomatoes, thinly sliced (about 3/4 pound)
1 cup (4 ounces) shredded fresh mozzarella cheese
1 teaspoon balsamic vinegar
1/2 cup thinly sliced fresh basil
1/8 teaspoon salt
1/8 teaspoon black pepper
Preparation
Preheat oven to 400°.

Unroll crust dough onto a baking sheet coated with cooking spray; pat into a 13 x 11-inch rectangle. Bake at 400° for 8 minutes. Remove crust from oven, and brush with 1/2 teaspoon oil. Rub crust with cut sides of garlic.

Arrange tomato slices on crust, leaving a 1/2-inch border; sprinkle evenly with cheese. Bake at 400° for 12 minutes or until cheese melts and crust is golden.

Combine 1/2 teaspoon oil and vinegar, stirring with a whisk.

Sprinkle pizza evenly with sliced basil, salt, and pepper. Drizzle the vinegar mixture evenly over the pizza. Cut pizza into 8 pieces.

Provided by: Myrecipe
http://www.favoriterecipes.biz

If you have celiac disease you should remain on a gluten-free diet throughout life. A registered dietitian should be consulted. A gluten free diet is not easy. Grains are used in the preparation of many foods. Reading the ingredient’s name may not disclosure the inclusion of gluten. Examples would be oats. Oaks are suppose to be safe for gluten patients but can be cross-contaminated if processed in the same facilities as wheat.

Many everyday products contain Gluten

Food additives, malt flavoring, modified food starch and etc.
Many vitamins and medications use gluten as a binding agent
Lipstick and lip balms
Toothpaste
Postage stamps (only used the self adhesive
Play dough

Foods to avoid:

Wheat Bread
Barley Cereals
Rye Crackers
Farina Croutons
Graham Flour Pasta
Semolina Cookies
Durham Cakes & Pies
Bulgur Soups
Kamut Gravies
Matzo Meal Sauces
Spelt Salad Dressing
Tritical Beer
Oaks (maybe cross Candy
Contaminated) Amaranth
Spelt

Gluten Free Safe Foods:

Fresh poultry, fish and meats (cannot be marinated, breaded or basted coated)
Most dairy products
Fresh fruit and vegetables
Rice
Potatoes
Gluten free flours (rice, soy, corn, potato)
Wine and distilled liquors, ciders and spirits

“Gluten-Free” produces are safe. There are an increasing number of Gluten-Free products on the market. Additionally, there are gluten free substitutes for gluten-containing foods. If you cannot find gluten-free products at your local market try specialty grocery stores. For more information check with a Celiac Support Group.

Gluten-Free Diet: GF Recipes: Orange Mint Rice Salad

Ingredients
3 oranges
3 cups cooked rice
1/3 cup golden raisins
1/3 cup chopped fresh mint leaves
1/2 cup chopped walnuts
Salt and pepper to taste
Directions
Peel and segment two oranges; set aside. Squeeze juice from remaining orange; set aside.
In a large bowl, combine rice, orange segments, raisins, mint and walnuts. Add orange juice; toss well. Salt and pepper to taste.
Yield: 6 servings
Recipe courtesy of USA Rice Federation at. www.usarice.com

Gluten-Free Diet: GF Recipes: Baked Chicken Supreme
Ingredients
1 frying chicken, skinned and cut into pieces
1 green pepper, cut into strips
1 clove garlic, pressed
1/4 cup scallions, chopped
1 cup GF chicken stock
1 teaspoon tarragon
1/2 cup margarine or butter
2 tomatoes, cut into wedges
1 teaspoon paprika
1 t salt
Directions
Sprinkle chicken with garlic and paprika and brown on in 1/4 cup of margarine. Remove from pan. Add rest of margarine and sauté mushrooms, onions and green pepper. Return chicken to pan. Add chicken stock, tarragon, tomatoes and salt. Simmer for 1 hour or until chicken is tender. Serve over rice.

Provided by: Celiac Sprue Association

Note: “Wheat-Free” does not mean gluten free. These products may still contain gluten.
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Gail Mercedes Cole
Keller Williams Realty
4644 Admiralty Way
Marina Del Rey, CA
(310) 702-6248
gailmercedes@aol.com
www.gailmercedes.com

West Los Angeles Comparable Sales Dec. 2007 Dec. 2008 % Change
Condominiums/Townhouses
Number of units 141 107 -25%
Median Price $487,500.00 $419,000.00 -14%
Average Price $503,871.00 $439,915.00 -13%

West Los Angeles Comparable Sales Dec. 20087 Dec. 2008 % Change
Residential Income
Number of units 36 25 -31%
Median Price $1,100,003.00 $940,000.00 -15%
Average Price $1,582,265.00 $1,508,928.00 -5%

Statistics compiled from Multiple Listing Service.com. and Fidelity Title. Information deemed reliable but not guaranteed. Some neighborhood may show an increase in value and another neighborhood blocks away may have a dramatic drop in sale prices.
________________________________________
• The real estate market changed in 2006. Experts planned on a leveling off of prices and that the market would return to normal. 2007 was anything but normal for real estate. There was an increase in inventory, changing interest rates, stagnate and major decreases in property values, a sub-prime mortgage institution debacle and increase in foreclosures and short sales. By March 2008 Southern California homes have declined approximately 19% in less than an year. In the last real estate bust the values dropped 19% from 1991 to 1997. The last decline was in a 6 year period compared to the decline of several months in 2008.

Adjustable loans, one and four options and 100% financing were common. Some borrowers purchased a loan with a teaser rate. The teaser rate may have been 3% and actual rate charged was 6%. The difference is considered negative amortization and that negative is added into the principal. Or other borrowers may have gotten 100% financing in a declining market may mean they owe more than the property is worth. On the other hand, if a buyer purchased at the peak of the market in 2008 they have seen a decrease in property value. Buyers purchased not considering the fact that real estate goes up and down.
Buyers that purchased 5 to 10 years ago should have seen considerable appreciation even in this market. From 1997 to 2006 homes in Southern California rose in value 31/2 percent. West Los Angeles property owners have seen a 4% to 8% depreciation in the last 12 months. Consider that in other parts of the country there has been a 25% to 40% depreciation. Real estate is local and the depreciation rate will reflect location. If you are a homeowner consider your equity position, is the property still affordable and your motivations. Motives for selling could be cost and maintenance, retirement, downsizing or relocation. If you are an investor consider the benefits of selling vs. renting.

If you decide to sale be realistic about your asking price. The market is estimated to decline until 2010. After the market hits its bottom there will be a period of flat-lining before values increase again. Consider the condition of your property, recent sells in your area and existing active listings. Buyers are looking for the greatest rate of return for their investment. Seller should consider their competition:

-New construction
-Totally remodeled homes
-Sellers offering incentives
-Foreclosure and short sales

Foreclosure and short sales generally are listed below other properties. Foreclosures accounted for approximately one-third of Southern California home sales in February 2008. Because of their lower asking and sales price they tend to sale quicker and bring other values down.

Fortunately, in West Los Angeles there are not a large number of foreclosures but they do exist and will be a continuing factor. Property owners in West Los Angeles, Hancock Park, Miracle Mile, Marina Del Rey, Santa Monica and surrounding areas depending when they purchased their property maybe sitting on a lot of equity. Selling now these owners will still see a great rate of return on their investment. In this market sellers have to emphasize their homes assets. If you home is price correctly the property will sale.
Gail Mercedes Cole/Keller Williams Realty
Keller Williams Realty
www.gailmercedes.com