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Wednesday, November 23, 2011

My daily honey

This is a nutritional program with a focus on honey that can contribute to a sense of balance and well-being by providing the body with all the necessary nutrients, while at the same time helping with weight loss.

Breakfast
1.   Milk with 4 tablespoons of oat flakes, 1 teaspoon of honey, cinnamon and sultanas or 10 unsalted dried nuts (almonds or walnuts)
or 
2.   2 pieces of rye toast or rusk with 1 tsp margarine and honey
or
3.   1 slice of whole-wheat or mixed-grain bread with 1 tsp margarine and honey

Midday snack
1 low-cal yogurt with 1 fruit, or 1 yogurt with 1 tsp honey, or 1 power bar with muesli, honey and dried nuts

Lunch
1.   Stir-fried chicken with vegetables (peppers, mushrooms, tomatoes, onion, garlic) and 1 tsp of honey, served with 1 cup of rice
or
2.   Beef fillet with a green salad (lettuce, rocket, lola rossa, spring onion, dill). For the dressing: 1/2 tsp mustard, juice of half a lemon, 1 tsp honey, dash of balsamic vinegar, olive oil, salt, pepper.
or
3.   Salmon fillet grilled or steamed with broccoli and a dressing of mustard, honey and olive oil.

Afternoon snack
1 candied sesame or dried fruit bar
or
1 cup herbal tea (lemon verbena, sage, green tea) with 1 tsp honey and 2 whole-wheat rusks

Dinner

1.   Same as lunch menu, though half the portion
or
2.   Green salad with 50 gr light, white cheese, and dressing made of olive oil, mustard, honey and balsamic vinegar, with 1 slice of bread or 2 tbsp croutons

Warning:
The above menu is recommended only for people who have no underlying health issues and do not suffer from any medical conditions, such as high blood sugar or digestive complaints: ulcers, acid reflux or gastritis. People suffering from such ailments or who have been given directions from their attending physician to this effect are advised to avoid the consumption of honey entirely.

Panagiota Basta
Dietitian and Nutritionist

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